WOD for May 18th 2017

Fitness
Strength:
12 Minute EMOM
Odd Minutes = :45s Front Plank
Even Minutes = 3 Back Squats*


WOD:
16 Minute AMRAP with one set of Dumbbells (40#/25#)
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
10 DB Snatch Left
10 Suitcase-Carry Lunge Steps
5 Man Makers**


Performance
Strength:
     A.) Back Squat 5x4 @ 33X1
     B.) Plank Complex x3
                1 Minute Front Plank
                 Rest :15
                1 Minute Left Side Plank
                Rest :15
                1 Minute Right Side Plank
                Rest 1:30


WOD:
16 Minute AMRAP with one set of Kettlebells (53#, 35#)
10 KB Snatch Left
10 KB Snatch Right
20 Suitcase Carry Lunge Steps
10 KB Clean and Jerk Left
10 KB Clean and Jerk Right
20 Suitcase Carry Lunge Steps




* Work to a constant weight for the entire EMOM.
** Man Maker = pushup, row left, row right, squat clean, thruster, back to the ground and repeat.