WOD for Wednesday, Jan 10, 2018

Strength 10-01-2018

3 Position Snatch
Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00
– high hang + hang + below the knee.

Conditioning 10-01-2018

3 Rounds of:
10 Strict Pull-ups
20 Sumo Deadlift High Pull (24/16kg)
Run 400 Meters / Stairs / Row 500m
Rest 90s

  • Score = total time including rest
  • Scale pull-ups with self-assisted reps
  • 20:00 Minute Cap

Extra Credit 10-01-2018

1a) Banded Hammer Curls: 3 x 12-15. No rest.
1b) 1 1/4 KB Tricep Extensions: 3 x 10-12. No rest.
1c) 1 Banded Alphabet on each side. Rest 60s.

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