wod 4/4/12

Endurance- Again if possible to be done at least 2 hours before or after regular wods.

Run or Row for 25 minutes @ 50% effort every 2 minutes sprint for 30 secs

O-lift

Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
 Snatch deadlift - 105% (of snatch) x 5 x 5

 2a) 2x4 Clean Pulls – heavy, rest 60 sec.
2b) 2x4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Go heavy on the clean pulls you may use lifting straps (i have some behind the desk if you need them)


Wod -10 min Amrap


3 Muscle Ups
5 Squat Snatch 135/95
15 GHD Sit Ups
30 Double-Unders


AP- 4x15 Glute Ham Raise