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Daily WOD – Wednesday 110817

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Workout of the Day 110817

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
50 Jumping Jacks
10 Ring Rows
10 Push-ups
10 second Hollow Hold
10 second Superman Hold
10 PVC Overhead Squats
30 second Hands on Wall Shoulder Stretch

METCON
PART 1
Every 90 seconds for 12 minutes (8 sets):
Power Snatch + Hang Power Snatch

*The first few sets can be on the lighter side.
*The last few sets should be challenging.
*Try not to drop the bar after the power snatch before performing the hang power snatch.

PART 2
Every 2:30 for 10 minutes (4 sets):
5 Deadlifts

*The first set should be slightly above the last work set from the power snatch complex.
*Build over the course of the 4 sets where the last 2 sets are challenging but not maximal.

Cool Down Accessory
50 Ab mat sit-ups

Post your scores to the Whiteboard.