Wednesday Workout: Snatch Tech Work, Wall Ball, DU

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