Wednesday, August 1, 2012



warm up
100m row/run
10 ab mats
4x

Olympic
snatch complex
power snatch + OHS + full snatch + snatch balance
5 sets x 2 reps (1 complex = 1 rep)
H.A.P = Heavy As Possible

Westside
Bench
8 sets x 3 reps
EMOM- 50% + 20 lbs of chain

Endurance
200m run 
2 minutes rest
4 rounds

AMRAP 25
• 5 clean grip power snatch (75lbs/45lbs)
• 7 burpee box jump squats (20")
• 9 pass throughs
• 21 double unders
• 8 spidermans (elbow must touch to be Rx)

POST SCORE AND EXTRA CREDIT TO COMMENTS

1 comment:

  1. Peanut- 5 rds + 44 Rx

    This WOD was deceiving. It was a little harder than it looked and because of the "mobility" that was added into the WOD, you could keep moving for the entire 25 minutes which may have been what made the WOD difficult. And with the rep scheme, you really didn't have to break anything up!!

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