21.9.18

WOD
Overtime (Time)
For Time / Time cap 25 min:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: 42.5/30

Sc1:
150 m
35/25

Sc2:
100 m
30/20

WOD WARM UP
:30 Seconds

Quad Stretch
PVC Pass Throughs

Active Samson
Slow Air Squats

Active Spidermans
PVC Pass Throughs

Push-up to Down Dog
Slow PVC Overhead Squats

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

100 Meter Run

3 Segmented Snatch Deadlifts
– – – – – – – – – – – – – – – – – – – –
3 Slow Snatches
– – – – – – – – – – – – – – – – – – – –
3 Power Snatches

3 Tempo Overhead Squats (3 Seconds Down)
– – – – – – – – – – – – – – – – – – – –
3 Overhead Squats
– – – – – – – – – – – – – – – – – – – –

## 1 Round

100 Meter Run
5 Power Snatches
5 Overhead Squats
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –
## 1 Round

100 Meter Run
3 Power Snatches
3 Overhead Squats

CategoryWOD