WOD 09.14.18
Strength
OLY Speed Ladder – Accomplish as heavy as possible as fast as possible.
One male lane and one female lane setup.
3 min cap for each athlete.
Snatch
Male 75/95/115/135/155/185/205/215/225
Female 45/55/65/75/85/95/105/115/125
– Rest 5 Min –
Clean & Jerk
Male 95/115/135/155/185/205/225/245/265
Female 45/55/65/75/85/95/115/125/135
Metcon
For Time:
50 KB Swings 70/53#
– Rest 1 Minute –
100 GHD Sit-ups (Scale to Weighted abmat sit-ups 50/35#)