AJ
WOD
“Fair Share”
In Teams of 3…
2 Rounds For Time:
200 Meter Run (Each)
100 Dumbbell Snatches (50/35#)
200 Meter Run (Each)
100 Box Jump Overs (24/20″)
200 Meter Run (Each)
100 Thrusters (95/65#)
* Break up reps as needed between team mates. Runs are completed relay style with each partner completing a 200 meter leg before the team transitions to the next movement. There is a 30 minute time cap on this WOD. Post time, or 30:00 + reps remaining (each 200m counts as 2 reps), to the whiteboard.
Olympic Lifting Class
1. 10min E2MOM: 3 Overhead Squat (climbing)
* Work to a moderately heavy set (not a 3RM)
2. Every 90 Sec0nds x 5: 3-Position Squat Snatch (across)
* Light to moderate weight only. Use as technique focus.
3. Heavy Single Squat Snatch
* 12-15 minutes to work up to a heavy single squat snatch.
Accessory Work
1. Rope Climb Conditioning
On the 2:00 x 5:
40 Double Unders + 1 Legless Rope Climbs + 1 Rope Climb
* Aiming to complete each round as quickly as possible.
Directly Into…
3 Rounds:
8 Tempo Ring Dips
8 Tempo Ring Rows
2. Deadlift
3×3 at 76%
3×3 at 81%
3×3 at 86%
