WOD: Saturday 5/09/2015

Ring Dips
5-5-5-5-5

In between Practice - L Hang or L Sits 10-20secs

Then:

For time:
Run 200m
15 Hang Power Snatch (30kg/40kg)
15 Box Jumps (20''/24'')
Run 400m
12 Hang Power Snatch (30kg/40kg)
12 Box Jumps (20''/24'')
Run 800m
9 Hang Power Snatch (30kg/40kg)
9 Box Jumps (20''/24'')

Post times to comments.

Endurance - Workout of the Week
20 Min - Row for Distance

Barbell
1) 7 x Pause Clean First Pull + Pause Clean (full) - 3sec pause
Alternate between:
a) 6 x 6 Push Press
b) 6 x 3 Pause Front Squat - 3sec pause at absolute bottom