WOD 13/8/14

TUE 12, AUGUST 2014 12/08/2014 – ICKE 1
Warm-up
600m run
then 2x
10 push ups
10 ring rows
10 lunges

Strength
e30sec for 10min
I. 4 ring dips
II. 2 hspu
*stretch chest and triceps in remaining time

Warm-up
HPS
2x
5 snatch grip deadlift
5 snatch grip hang high pull
5 snatch grip press behind neck
5 hang power snatch

Weightlifting
Hang Power Snatch (16×2)
emom 16
2x hang power snatch
*start light and go up every 2nd minute
*concentrate on form

Metcon (4 Rounds for time)
4x
200m sprint
*rest 2min in between runs

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