Aug 29 2016

Aug 29 2016

WOD NOTES
Today’s effort is high intensity.
Work hard and efficient today.
If you complete the work in under 3 minutes take some extra rest.
If you can’t complete the work in 3 minutes scale back as needed.
The goal is to keep each piece within a few seconds of each.

Fitness

3 minutes on : 3 minutes off
x 4 rounds

250 m row
50 Single unders
12 Horizontal ring rows

Performance

3 minutes on : 3 minutes off
x 4 rounds

400 m row
60 DU
20 Pull ups

Sport

Snatch + 2 Hang Snatch
4 sets @85% of last weeks #

OHS
4 sets x 3 @80% of last weeks 3 RM

Back Squats (to parallel)
4/7 – 4/7 – 4/7 @80%/70%

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