WOD 3rd August 2016

02 Aug WOD 3rd August 2016

Warm Up: 400m + Mobility

3rds 10x Passover, 10x Air Squats, 5x Burpees

WOD Prep

Competitor:

15min Timecap

Buy In – 30 sec HS Hold (accumulate within 1 mat area)

3rds

9 x Deadlifts (120/90)
16 x KB Snatches (32/24) – 8 each arm
21 x D.U

Cash Out – 30 sec HS Hold (accumulate within 1 mat area)

Performance:

21x Squat Cleans (60/42.5)

21x Burpee over Bar

60x DU

15x Squat Cleans

15x Burpees over Bar

40x DU

9x Squat Cleans

9x Burpee over Bar

20x DU

Fitness:

21x Squat Cleans (40/30)

21x Burpee over Bar

60x SU

15x Squat Cleans

15x Burpees over Bar

40x SU

9x Squat Cleans

9x Burpee over Bar

20x SU