Thursday 8/18/16 - For Speed.


MAIN WOD

M-1 Handstand Push Up Negative 3 Sets of 5 with 7 Second Negative

Advanced: Deficit

Level 2: Accumulate 5 Minutes of a Push Up Plank

M-2: Power Snatch to Max,

Then 4 Sets of 1 @90%

M-3: For Time:

21-15-9

Deadlift 155#/105#

Alternate With

3-2-1 Rope Climb

--6:00 Time Cap--

FITNESS CLASS

F-1: Hang Snatch

3-3-3-3-3

F-2: 18:00 AMRAP

25m Sled Push (Heavy)

500m Row

30 Dumbell Snatch (Alternating)