Wednesday Workout: Snatch Tech Work, Wall Ball, DU

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STRENGTH

3 Sets (focusing on technique over load):

Snatch Deadlift with 5 second eccentric + snatch pull + 2 power snatches

WOD

Level 1

Complete the Following for Time:

  • Wall Ball to 9′ x 40
  • Jump Rope Single Under x 80
  • Burpee x 8
  • Wall Ball x 30
  • Jump Rope Single Under x 60
  • Burpee x 6
  • Wall Ball x 20
  • Jump Rope Single Under x 40
  • Burpee x 4
  • Wall Ball x 10
  • Jump Rope Single Under x 20
  • Burpee x 2

Level 2

Complete the Following for Time:

  • Wall Ball (20/14) x 40
  • Double Under x 80
  • Wall Ball x 30
  • Double Under x 60
  • Wall Ball x 20
  • Double Under x 40
  • Wall Ball x 10
  • Double Under x 20

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 11: Join us for Fridays After Five!

2. September 12: Starry Nights at Veritas

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

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