WOD: Tuesday 23/09/2014
15 mins to find a 3RM Strict Pull up
Then:
AMRAP 20 Mins
2 Rope Climbs
50m Prowler push
20 Ball Slams
20 Tyre Flips
Run 800m
Blue Lake Barbell
Tech:
Pause Snatch (knee) + 1 Overhead Squat
Strength:
Alternate between the following:
a) Front Squat: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%
b) 4 x 60s Weighted Plank Hold
Accessory:
3 x 5 Weighted Strict Pull Ups - heaviest possible
Blue Lake Barbell
Tech:
Pause Snatch (knee) + 1 Overhead Squat
Strength:
Alternate between the following:
a) Front Squat: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%
b) 4 x 60s Weighted Plank Hold
Accessory:
3 x 5 Weighted Strict Pull Ups - heaviest possible