Monday April 4, 2016

(Mental Toughness / Metabolic Conditioning)

Warm-up: 15 min

SOD 

Pendlay Row - 5 x 7^ (15 min)

WOD 1 

For Time: (18 min Time Cap)

Run 200m with DB > 10 Alt DB Snatch (each arm = 1 rep) (40/25#)
Run 200m with DB > 20 Alt DB Snatch
Run 200m with DB > 30 Alt DB Snatch
Run 200m with DB > 40 Alt DB Snatch

"Do not drop the DB's"

You can hold the DB anyway you'd like during the run. 

WOD 1 A. 

Once you complete the 40th snatch, get on the ERG and pull for max calories until the clocks reads 18 minutes.

Score: Wod 1 = time completing the 40th snatch and WOD 1a = calories pulled in remaining time.