WOD…April 18th…Love this stuff!

By April 17, 2014 wod No Comments

Strength – Dead Lift – warm-up to 60% of 1 rep max and complete 3 x 5 –Increase to 65% and complete 2 x 5 – Increase to 70% and complete 2 x 3

WOD

With 12 minutes on the clock complete the following for reps:

1 min of WB 20/14 – 9/10’

1 min of single arm KB snatch – 24/16K

2 min WB 20/14 – 9/10’

2 min single arm KB snatch – 24/16K

3 min WB 20/14 – 9/10’

3 min single arm KB snatch – 24/16K

*Bonus* 20# MB women and 30# slam ball men

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