04 August 2019 - WOD


Engine Work

In teams of 2, alternate complete movements to complete a 30 minute AMRAP of:
400m Run
500m Row
20 Dumbbell lunge-to-thruster

Specialist Sundays

A) Snatch
Pause snatch: Every 90 seconds for 15 minutes perform 2 reps
* Pause below the knee for 2 seconds, and pause in the recieving position for 2 seconds

B) Overhead squat
3-5 x 3, each with a 5 second hold on the bottom of the squat

C) Accessory (if time allows)
3-5 sets:
6 Snatch grip romanian deadlifts
45-60 second weighted side plank, per side