WOD: July 30th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Good mornings x20
Spiderman Lunges 50′
Squat Jumps x20
Pass throughs x20

Strength Warm-Up
Snatch Progression (full, hang & high hang)

WOD Prep (Movement Standards)
MAN MAKERS!

Squat Snatch

Snatch + Hang Snatch + High Hang Snatch
*ascending in weight. If you’re new to olympic lifting keep it light and focus on techique.

WOD

Fitness
AMRAP, 10 mins
200m run
5 db man makers 20/10

Scaled
AMRAP, 10 mins
200m run
5 db man makers 35/25

RX
AMRAP, 10 mins
200m run
5 db man makers 50/35

*sub 250m row, 250m ski, or 12/10 cal AD for Run

Accessory/HIIT/ROMWOD

1.
Accessories, not for time
Superset, 3 sets:
A. 3 x heavy close grip bench
Straight into: 15 reps at lighter weight
B. 15 x banded tricep extension (on each arm)

3.
10 x 40m sprints
*rest is walk back

2.
ROMWOD