8/16/2019

W.U.  Specific Prep for WOD

W.O.D 3 Parts  Fast, Faster, Fastest!

P1: 10 Min Clock

• 30 x Power Snatches @95/65
• Top of every min including start 5 x Wall Ball @20/14

REST 2 Mins

P2: 7 Min Clock

• 3 Rounds of
  • 30 x DU’s
  • 15 x OH Squats @75/55

REST 2 mins

P3: 5 Min Clock

• 1 Rd of
  • 50/35 Cals Bike
  • 50 x Walking Lunges
  • Remaining time Max Effort Situps