Wednesday 140326

Warmup:
50 Hypers
3 x 15 GHD situp and back ext. each
Hips/ shoulders and hams between sets

Weightlifting:

Snatch: 70% x 1, 75% x 1, 80% x 1 x 3

Clean and Jerk:70% x 1, 75% x 1, 80% x 1 x 3

Snatch Pull: 90% x 2, 95% x 2, 100% x 2

Back Squat:80% x 3 x 3

WOD:

1k Row TT 

Rest 5 min

7 min to find a 1RM Overhead squat 

Rest 5 min

3 sets of max rep Ring Dips ( rest exactly 1 min between sets)

WOD:
7 min amrap
7 wall balls
7 box jumps
7 TTB

AOD