Wednesday’s WOD 11/15/17

Wednesday’s WOD 11/15/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

1 Hour Class
Snatch Balance + Overhead Squat w/ 3 second pause
3 sets:
2 Snatch Balance + 1 Overhead Squat with 3 second pause

70-100% 1RM

Rest 2 minutes between sets.

Metcon (AMRAP – Reps)
Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

2017-11-15