August 6th, 2014

654

Today’s WOD

Dips – every 90 sec, 6-7 reps @ 31X1, 4 sets (See August Programming Update for explanation of “31X1”)

+

EMOM x 10 min

1 Power snatch + 1 OHS @ 70%

OR

1 Power Clean  + 1 FS @ 70%

+

5 Min AMRAP (with a partner)

5 shoulder to OH @ 155/105 (50% ish)

REST 2 min

5 Min AMRAP (with a partner)

5 Burpees over the bar (switch every 5)

Trainer’s Tips: Focus on dip tempo, work on what you need to for snatch or clean. Partner up with someone of similar strength for the BOB.

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