WOD Wed Aug 8

Strength

50 Handstand Push-ups / Push-ups for time (5 minute cap)

Max Strict Pull-ups / Max Strict Ring Rows

Work

”Hot Sauce”
AMRAP 3: 
21/17 Calorie Row
21 Lateral Burpees Over Bar
Max Overhead/Front Squats (75/55)
rest 3 minutes
AMRAP 3: 
18/15 Calorie Row
18 Lateral Burpees Over Bar
Max Overhead/Front Squats (95/65) 
rest 3 minutes
AMRAP 3: 
15/12 Calorie Row
15 Lateral Burpees Over Bar
Max Overhead/Front Squats (115/80) 
rest 3 minutes
AMRAP 3: 
12/9 Calorie Row
12 Lateral Burpees Over Bar
Max Overhead/Front Squats (135/95)

CompTrain

Snatches
2 x 5 @ 65%
2 x 4 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%