Strength:

Work to a heavy power snatch

WOD:

As many rounds as possible in 12 minutes of:
20 Double unders
2 Burpee muscle-ups
1 Power snatch (135 lb./95 lb.)

Post loads and completed rounds to comments.

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LEANFIT:
For time:

500m Row
40 Sit-ups
500m Row
40 Hollow rocks
500m Row
40 Knees to elbow
500m Row
40 Lower leg lifts
500m Row
40 Russian twists

Post time to comments.

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DE:
10 rounds for time of:

1 Power snatch (115 lb./75 lb.)
1 30″ Box jump
10 Kettlebell deadlifts (70 lb./53 lb.)
200m Sprint (walk back)

Post time to comments.

Media:
Wednesday WOD, July 13, 2016

One thought on “Wednesday WOD, July 13, 2016

  • July 13, 2016 at 5:14 am
    Permalink

    SC: 175#

    WOD: 7 rds + 20 DU + 1 BMU

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