“CONTRA” WOD 4/9/14

WARM UP:

3 Rounds

5 Pass Throughs (Over)

5 Pass Throughs (Under)

10 OHS

10 Good Mornings

10 Muscle Snatch

Then:

200 M. Run

Then:

Shoulder Mobility

SKILL:

7 Min. to Work Rope Climb Techniques

LIFT:

Snatch + Hang Squat Snatch + OHS

5 @ 60%

4 x 5 @ 65%

WOD:

“CONTRA”

21-15-9

S2O (185/115) (155/105) (135/95) (115/75)

H.R. Push Ups

Then:

15-9-6

Front Squats (185/115) (155/105) (135/95) (115/75)

C2B Pull Ups

Then:

3 Rounds

4 Snatch (185/115) (155/105) (135/95) (115/75)

3 Rope Climbs

POST WOD:

Shoulder Mobility