Wednesday's WOD - 3/20/2019


Skill:

3x10 - Med-Ball Clean + Progression

Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3+AMRAP@90%ww

WOD:

12 min AMRAP:

5 Pull-ups / Seated Pull-up / Ring Row

10 Med-Ball Cleans @20/14

15 Plate AbMat Sit-ups

Accessory Work:

Every :90 x 8 sets

1x Power Snatch + 3x Overhead Squats @ 75-80% 1RM Power Snatch

NOTES: Stay @ the same load across all sets.


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