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WOD for Monday

August 20, 2018

“Country Mile”


For Time:


1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

 

Extra Performance:

 

3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%

 

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%

 

Pausing Snatch Pulls
5 Sets of 2 @ 94%


Pause 2 seconds at knee level

 

Back Squat


All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74% 
4 Reps @ 79% 
2 Reps @ 84%

6 Reps @ 76% 
4 Reps @ 81% 
2 Reps @ 86%

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