Thursday 2015.07.16

Rowdy going hard at it during "Air Force WOD"

Note:  Be sure to get your strict pull-ups in if you haven't already this week.


BBG (off)
Hang Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
10 min AMRAP of:
7 1-arm DB Hang Power Clean & Jerk, Left
7 1-arm DB Hang Power Clean & Jerk, Right
21 Double-unders

The load for the DB is 45#/25#.

Finale
50 Push-ups AFSAP or 25 HSPU AFSAP.  Between sets, accumulate at least 2:00/leg in the spiderman lunge position.