Workout of the Day October 8, 2014

Dacks attack crushing it this weekend.
Iso/Stab- 3 sets of alternating pillar reaches 45 sec
Gymnastics-none
Strength- none
Skill Transfer/Olympic- Complex Sn Grip Deadlift, Power Snatch, Hang Snatch, Overhead Squat,
3 sets increasing the weight each set
WOD- (longer aerobic piece)
3 min AMRAP
Run 400m
10 DB Snatch
30 Double Unders
60 Air Squats
Rest 1 min
4 Min AMRAP
Run 400m
10 DB Snatch
30 Double Unders
60 Air Squats
Rest 1 min
For Time
Run 400m
10 DB Snatch
30 Double Unders
60 Air Squats