WOD : 4/18/2018

Wednesday

Strength/Skill

A1 - Snatch Balance
6 sets of 3 reps (rest 15 seconds before going to A2 and work up to an RPE of 5

What is RPE ? 
RPE = Rated Perceived Exertion, and it is a method used to gauge your intensity levels during a workout or specific exercise.  The scale we will use will be 1 to 10.  1 = Little to NO Effort or exertion and 10 = maximal effort.  

A2 - Box Jumps
6 sets of 3 reps (work up in height and rest 2 minutes before returning to A1) 

Conditioning 

20 minute AMRAP

30 Double Unders (or 1 minute amrap of double unders) 
15 Wall Ball  (20/14) 
30 Walking Lunges (45/25 plate overhead) 
200 meter run

Accessory work
3 x max effort dead hangs from pull up bar for time
3 x legless rope climbs
3 x  bent over plate rows x 25 reps