April 21, 2017

ASHPEACE

(WOD)

4/21/2017

A1) 1 FRONT SQUAT AT 85%

…Rest :45…

X6 Sets

A2) MAX REP DIPS

…Rest 1 Min…

X4 Sets

**Six sets of A1 and Four sets of A2**

B) 4 SETS AT 100%

15 KBS (53/35)

:15 AD

…Rest 2:30…

X4 Sets

(SUPPLEMENTAL)

A) SNATCH

1,1,1,1,1 AT 70-75%

…Rest 2 Mins…

**3 Sec pause at bottom**

B) POWER CLEAN + HANG CLEAN

1+1 AT 70-75% OF 1RM CLEAN

…Rest 2 Mins…

X4 Sets

(BURN)

COMPLETE 3 SETS

1K Row

800M Run

100 Single Unders

…Rest 1 Min…

 

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