Wednesday

Strength Development

Snatch Deadlift

5 sets @ every 2 minutes

·    Sets of 3 (around 100% 1 RM snatch weight)

Focus:

·    Squat set-up

·    Push ground away

WOD

A Wednesday Special

24 minute CAP

For Time (with a Partner)

·    100 Box-jump-overs (RX 24”/20”)

·    100 Ball slams (RX 10/6 kg)

·    75 Ground-to-Overhead (RX 45/35 kg)

·    75 Bar-over-burpees

·    50 Pull-ups

Buy-In/Cash-Out: 10 Wall-walks