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Wednesday 5.4.16

4
May

Wednesday 5.4.16

Prep Work
5 min jog

2X10 Banded Pass throughs

2X10 Banded pull aparts

2X10 OHS

10 Inch worm push ups
WOD

A.

Snatch Ladder

10 squat snatches (185/135 lb.), by 2:00

8 squat snatches (205/145 lb.), by 4:00

6 squat snatches (225/155 lb.), by 6:00

4 squat snatches (245/165 lb.), by 8:00

2 squat snatches (265/175 lb.), by 11:00
This is one of the regional events do not be afraid to adjust the weights to something that will give you a good challenge for example
Current PR 165

I would go 95/115/135/155/175
B.

10 Min AMRAP

2 Muscle ups

4 HSPU

8 KB Swing 70/53
Modified version

10 min AMRAP

5 strict pull ups

5 Box Dips

4 DB KB Push press 53/35

8 DB KB Russian Swing
Or If you want to try a 10 min version of the regional event

10 Min AMRAP

4 Strict Muscle ups

7 Strict HSPU

12 KB Snatch 70/53
Cool Down

Mobility

Post results

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