Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Snatch prep

WOD:
For time:

2 Power snatches (165 lb./115 lb.)
50 Wall balls
4 Power snatches (155 lb./105 lb.)
40 Wall balls
6 Power snatches (135 lb./95 lb.)
30 Wall balls
8 Power snatches (115 lb./75 lb.)
20 Wall balls
10 Power snatches (95 lb./65 lb.)
10 Wall balls

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_________________

Row Technique Correction with Ben Bergeron

__________________
Rowing Tips with Shane Farmer (with an assist by Cody Burgener)

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Media:
Wednesday WOD, July 16, 2015

4 thoughts on “Wednesday WOD, July 16, 2015

  • July 16, 2014 at 6:44 am
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    15:22 rxed. My legs and back are gonna ache tomorrow!

  • July 16, 2014 at 7:01 am
    Permalink

    15:49 wow and wow. This one was hard, my legs are dead!!

  • July 16, 2014 at 5:41 pm
    Permalink

    14:00 – my legs are jello

  • July 16, 2014 at 7:54 pm
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    Strength: Worked up to 195 Power Snatch

    WOD: 12:38rx+ (did 1st rd @ 175#)
    Mental slugfest. Loved it.

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