WOD: Thursday, July 31, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Snatch Drills

(D) 9-12 Sets of the Complex:

  • 1 Hang Power Snatch
  • 1 Snatch
  • 1 Overhead Squat
  • Add 5-10 pounds before starting the next complex set

(E) Snatch High Pulls

5x3 @ 90% of Max Complex Weight in (D)

(F) Kettlebell Rows, Farmers Walk, Dips

3 Sets of

  • AMRAP Bent Over Kettlebell Rows (Non-Dominant Side First, then Match Reps w/ Dominant Side)
  • 100m Farmers Walk 2.0/1.5 (100m = from gate, halfway to 2nd green light post and back)
  • 15 Dips (Matadore or Rings)
  • Rest 90s

Jesseca. Med Ball Overhead Lunges. Photo by Rafael Vega