28 Sept 2016 – WOD

WORKOUT OF THE DAY

A) Weightlifting

Every minute, for 15 minutes:
Minutes 1-5: 3 Overhead squats with 2 second pause
Minutes 5-10: 1 Hang snatch
Minutes 11-15: 1 Snatch

B) Conditioning

For time:
150 Double unders
60 Wall balls (9/6 kg)
100 Double unders
30 Wall balls (9/6 kg)
50 Double unders
15 Wall balls (9/6 kg)

C) Bonus Gainz
4 x 6 Front rack single-leg box step ups
- Perform all 6 on 1 leg, then all 6 on the other