wodify-daily
Wednesday, Sep 11, 2019
WOD
7mins continuous @ 85% effort *(2 sets)

25-ft. Filly Lunge (R Arm Overhead)
6 Burpee Box Step Ups 24/20″
25-ft. Filly Lunge (L Arm Overhead
6 Strict Pull Ups

rest 3mins x 2 (14mins total)

Skill
Snatch EMOM X 8

*Snatch Complex – pause at mid shin and above knee.

~70% of 1RM

Pre-Wod Warmup
At 80-85% effort, complete:

100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
30/22 Calorie Assault Bike

Rest until the running clock reaches 6:00, and then…

At 90-95% effort, complete:
100 Double-Unders
30 Bar-Facing Burpees
30/22 Calorie Assault Bike

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