WOD 10/16/19

Achieve

Strength

EMOM for 8 min

1 powers snatch + 3 ohs @55% of snatch - increase 5-10 lbs from last week

Conditioning

3 Rounds for time 20 Wall Ball Shots (20/14) 15 Pull-ups 10 Hang Power Cleans (115/80)

400 m run

Fit

Rowing

1000 m row for time

Conditioning

3 Rounds for time 20 Wall Ball Shots (20/14) 15 box dips 10 dB Hang Power Cleans

400 m run