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Workout Of The Day-09/7/2017

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WOD:

Part 1:

Single Arm DB Row

4×8 AHAP

Part 2:

In 9 min;

18-15-12-9-6-3

DB Snatch (50/35)

Pull ups

** Max Cal Row in remaining time **


OLYMPIC LIFTING:

Part 1:

Hang Clean + Front Squat

6×2 to 80 %

Part 2:

Thruster

80% x 2

85% x 2

90% x 1

95% x 1

100% x 1


FitWOD:

Part 1:

3 sets;

10 Ring Rows, 1 sec pause at top

25 Abmat Sit Ups

Part 2:

18 Min AMRAP

60 Cal Row

50 Box Jumps (24/20)

40 Wall Balls (20/14)

30 Ring Rows

20 Burpees