6/27/14 WOD



A.  10 Rounds, every 90 seconds perform 3 rep Squat Clean- work up to a max triple for the day.

B.  For Time:

30 Wall Ball-20/14 (10’/9′)

20 DB Snatch- 50/30

10 Squat Clean- 90% of A

20 DB Snatch

30 Wall Ball

-rest 5 min, then repeat.  Goal is to keep your second time within 30 seconds of first time.

C.  100 Sit-ups, not for time



A.  20 minutes to establish a 3RM Front Squat

B.  For Time:

Run 800m

20 Power Snatch-115/75

Run 800m

C.  Tabata GHD Sit-ups

-rest 2 min

Tabata Back Ext.




Posted on: June 26, 2014admin

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