General Fitness Wednesday 8-13-14

Prep Work
3 Rds
5 Snatch grip deadLift
5 Below the knee Snatch grip high pulls
5 High hang Snatch
Oly
10 Attempts to work up to a technically efficient heavy complex (Meaning if you get it but its not pretty do not add weight)
1 High Hang snatch+ Mid thigh snatch+ Full snatch (Reset if needed after each snatch)

Each warm up set will count as a attempt so take your time and move with a purpose.

WOD
LVL One
4 Rds for time
800M Run
20 Wall balls
15 Kipping pull ups
Rest 2 min

LVL Two
3 Rds for time
800M Run
20 2 For 1 Wall Ball shots
10 Chest to bar pull ups (If possible sub for 5/3 Muscle ups)
Rest 2 min

Cool Down
Mobility
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