WOD: Wednesday 7/1/15

Strength/Skill:

  • Clean Pulls: 8 x 3 (work up to 110% of clean max)

WOD: 2 Rounds (rest 2m between rounds)

  • Row 1000m

  • 20 x Push ups

  • 50 x Wallballs (20/16)

Strength Class:

  • 1 x Snatch Balance + 2 x Overhead Squat

Then, superset

  • 5 x 3 Snatch grip behind the neck push press

  • 5 x 6 Pendlay Row

Then, 3 rounds

  • 10 x GHD Sit-ups

  • 10 x Back Extensions (hug plate)

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