November 12, 2013

HAPPY BIRTHDAY TO MATT WADE

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WOD:

For time:

21-15-9

Ring Dips

HSPU*

Push-ups

200m Run each round

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*Scale for HSPU is seated DB Press

(35/25)

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Supplemental Performance Training:

Block Snatch Pull + Snatch

(Bar on box =mid thigh)

2 sets x 1 reps @75%

2 sets x 1 reps @80%

Do not link reps!

Perform pull and snatch per rep.

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Heaving Snatch Balance

3 reps @65%

2 sets of 3 reps @70%