WOD for Wednesday, 4/30/14:
21-15-9
burpees
5-3-1
legless rope climbs
400m run after each round
21-15-9
burpees
5-3-1
legless rope climbs
400m run after each round
6 minutes to find your 1RM hang squat snatch
rest 2 minutes…
3 minutes of a ME handstand walk OR handstand push-up
3 rounds:
20 weighted pistols (35#/26#)
7 bar muscle-ups
10 hang power clean (185#/125#)
2000m row
50 alternating one legged squats (pistols)
15 hang cleans (225#/135#)
20 kettlebell swings (70#/53#)
20 burpees
15 kettlebell swings
15 burpees
10 kettlebell swings
10 burpees
5 kettlebell swings
5 burpees
12 minutes to find your 1RM back squat
then…
EMOM for 8 minutes: 3 back squats at 75% of your new 1RM