WODconnect

9-25-17 Workout

  1. Ring Muscle-Up Test
    Max Set
    1 attempt

  2. Conditioning
    AMRAP 18:
    18 Calorie Row
    15 Wall Balls (20/14)
    12 Dumbbell Snatches (50/35)
    9 Toes to Bar

  3. Pause Overhead Squat
    Build to a Moderate Single
    3 second pause

  4. Squat Snatch
    On the Minute x 12 (3 Rounds)
    Minute 1 – 3 Reps @ 70%
    Minute 2 – 2 Reps @ 75%
    Minute 3 – 1 Rep @ 80%
    Minute 4 – Rest

  5. Back Squat
    2 Rounds:
    7 Reps @ 72%
    5 Reps @ 76%
    3 Reps @ 80%
    Rest 2:00 between each set of squats