WOD: Wednesday, September 10, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds, 80s On, 30s OFF (3 min)

  • Front Support
  • Superman

(D) Snatch Drills (6 min)

(E) Snatches @ %s of 1RM (14 min)

  • 3 @ 60%
  • 2 @ 70%
  • 2 @ 80%
  • 1 @ 90%
  • 2 @75%
  • 1 @ 85%
  • 1 @ 95%

(F) Find a 5RM Overhead Squat in 10 minutes ... start near weight of last snatch

(G) 50s ON, 50s OFF for 5 Stations (Large classes can alternate which rounds they are OFF, ON)

  1. Max Push Ups
  2. Max Russian Swings
  3. Max Air Squats
  4. Max Double Unders
  5. Max KB SDHP

Rachael. The OMG-Don't-Take-My-Photo-Do-Take-My-Photo V-Up Smile. Photo by Rafael Vega