“AP-9” WOD 10/15/15

400 M. Run or Row

2 Rounds

15 Air Squats

15 Push Ups

10 Pass Through’s

Then:

Hip Mobility

SKILL:

3 Rounds (At a walking Pace)

6E DB Row

10 Bar Roll Outs

10 Weighted Glute – Bridges

10 Strict T2B

LIFT:

Power Snatch + Full Snatch

2 + 1 @ 65%

2 + 1 @ 70%

2 + 1 @ 75%

1 + 1 @ 80%

2 + 1 @ 75%

*Squat Snatch on all + reps.

**EX: 2 + 1 = 2 Power Snatch + 1 Squat Snatch.

WOD:

“AP-9”

30-20-10

Alt. Pistols

T2B

*Sub. Pistols for 60-40-20 air squats accordingly.