WOD – 31 May

Wednesday 31 May 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again.

WOD1 (AMRAP5)

  •       5 hang snatches (95/65)
  •       5 box jumps
  •       5 TTB

 

WOD2 (AMRAP5)

  •       5 power cleans (135/95)
  •       5 push-ups
  •       5 TTB

 

WOD3 (teams of 3)

  •       100 assault bike calories

 

Two heats. Heat1 completes the first WOD followed by Heat2. After both heats complete the first WOD, Heat1 completes the second WOD followed by Heat2. After both heats complete the second WOD, complete 100 cals on the assault bike in teams of three.

 

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