30 Dec 2018 - WOD

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 30 minutes:
500m Row (or 400m Run)
1 Round of "Cindy" (5 Pull-up, 10 Push-up, 15 Air squats)
Max rep dumbbell snatch in remaining time

Specialist Sunday

A) Snatch balance + Overhead squat + Hang snatch: Build to a heavy single

B) Every minute, for 10 minutes: 2 Snatch @100% of the weight from A

Barbelles Lifting Class

A) Front Squat: 5 x 5 @ 70%

B) Accessory

Weighted Step-Ups: 3 x 10
Round the World: 3 x max set

C) Accessory
3 Rounds NFT:
10 barbell hip thrust
10 push ups
15 second handstand hold