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 grip push press (behind the neck), 7×3 @ 80-85%

WOD:
For time:

1,600m Row
30 Handstand push-ups
Mile run

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Media:
Wednesday WOD, October 1, 2014

2 thoughts on “Wednesday WOD, October 1, 2014

  • October 1, 2014 at 8:16 pm
    Permalink

    115# snatch work
    16:51 WOD

  • October 1, 2014 at 10:14 pm
    Permalink

    Strength: 175#
    WOD: 16:32rx – 5:50 row, 2:32 HSPU (strict), 8:10 mile

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