WODs for Wednesday, 8/24/16

Strength: Snatch 10 minute EMOM Start with 70% of max and try to build as you go Snatch Grip Deadlift Hang Snatch Shrug Hang Power Snatch 2 Overhead Squats

Met-Con: Three sets for max reps of: 60 seconds of Burpees 60 seconds of Box Jump or Step-Overs 60 seconds of renegade row / Dumbbell Plank Rows (hold push-up position, row left, row right…repeat) 60 seconds of Toes to Bar Rest 60 seconds between rounds

Bodyweight Bootcamp:

10-9-8-7-6-5-4-3-2-1 Push-Ups Sit-ups Run 100 meters between each round

KB Strength:

Dual Bell Squat

KB Met-con:

10 minute AMRAP

1 Turkish Get-Up Right

3 Pull-Ups

1 Turkish Get-Up Left

5 Pull-Ups

1 Turkish Get-Up Right

7 Pull-Ups

1 Turkish Get-Up Left

……increase up the ladder as high as possible in 10 minutes

Stretch: Full Body Stretching Series #4

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