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