Wednesday October 12

October 11th, 2016
by:

Strength / Skillwork

Deadlift
8 reps EMOTM
Do Not Record Score!
40-50-60-70-70-70-70%
Rest an extra minute if you do not meet a time cap in a given minute, then do following set. But if you failed on one of the last two sets, then you are done. Great Work!

WOD

Speed Intervals:
:15 On / :45 Off, Do each movement 6x before moving onto the next one. Do them in order. Rest 1:00 between movements.

  • Hang Snatch
  • Box Jump
  • Ball Slam
  • 10 yard Forward-Backward Sprint (1 point per length, 2 points for down and back)

For Hang Snatch, start in the hang position when clock beeps.

Athlete: 75/45# BB, 24/20″, 30/20# SB
Fit: 45/30# BB, 20/15# SB
Record your best round only from each of the 4 movements.

done