Wednesday's WOD

Warm-up

Run 400m

15 light dumbbell hang split snatch each arm

15 Dumbbell power cleans

30 GHD Sit-ups

30 Back extensions

Stretching and discussing class for the day

Strength/Skill

Power clean 1-1-1-1-1-1-1 reps

WOD

“Moon"

Seven rounds for time of:


40 pound dumbbell Hang split snatch, 10 reps Right arm


15 ft Bodyweight Rope pull


40 pound dumbbell Hang split snatch, 10 reps Left arm


15 ft Bodyweight Rope pull

Alternate feet in the split snatch sets.

Recovery

Short yoga sequence