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)
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