9.22.2014

SWOD

2×15 Back Squat @70%

Rest :90 between sets

WOD

In 60 seconds complete:

15 Air Squats

100 Meter sprint

Max reps Power snatch 95/65

Rest for 1 minute

Go for 10 rounds

Score = # of snatches completed

LLPC BENCHMARK WOD #3

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

 

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