WOD: Thursday, April 3, 2014

(A) Warm-Up and Quad Snatch Stretch and 3-Pause/Position Snatch Drills (15 minutes total)

(B) Find 5 Rep Max Overhead Squat, then (25 minutes total)

  • 3-4x5 @ 90% of 5RM Overhead Squat

(C-1) Performance (Rain or Shine):

  • Run 400
  • 10 Burpees
  • 200m Farmers Walk
  • 10 Burpees
  • 200m Run
  • 10 Burpees
  • 40 KB Lunge Steps (Forward or Back)

(C-2) Lean Machine 

  • 4x 500m Row for time (2 minute rest between)
  • 1-4x 200m Row Sprints (do as many sets as class time permits)

(C-3) SWOL, alternating

  • 4x10 Heavy Back Step Lunges off 35# Plate
  • 4x20 Tuck Ups
  Melissa. Overhead Squat Drills.  Photo by Rafael Vega

Melissa. Overhead Squat Drills. Photo by Rafael Vega