WOD Wednesday March 14th

Warm up: Empty bar work

For 30 minutes ride the Air bike or row:

For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch

Second 6 minutes: 1 Power snatch a little heavier

Third 6 minutes: 1 Power clean

Fourth 6 minutes: 1 Power clean a little heavier

Fifth 6 minutes: 3 Pretty heavy deadlifts

You are rowing or biking at about a 70 – 75% effort the entire time

SONY DSC

 

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