Wednesday 4.8.15 Competitor WOD

Gymnastics

15min working on free standing handstand holds or handstand walks

Strength

Hang Clean¬†(3×3 @ 75% 1RM)
**Use pads to get barbell above knee
**Full squat clean

Strength

Hang Snatch¬†(3×3 @ 75% 1RM)
**Use pads to get barbell above knee
**Full squat snatch

WOD

“Communication Breakdown”
5min AMRAP
4 Hang Squat Snatches (105,65)
8 HSPU
–2min Rest–
5min AMRAP
18 Sit Ups
30 Dubs (x3)
–2min Rest–
5min AMRAP
4 Hang Squat Snatches (105,65)
8 HSPU
**Score total reps of each round

**Enjoy this 48 themed WOD!

Midline

4 Rounds
30sec Plank Hold
30sec Superman Hold