WOD: 8.1.14

“It is good to have an end to journey toward, but it is the journey that matters in the end.”
– Ursula Leguin

Photo 7-25-14, 7 57 19 PM

 

Fitness:

5-Rounds for time of:

  • 21-Russian Kettlebell Swings (70/53-pounds)

  • 12 Power Snatches (75/55-pounds)

  • Run 400m

 

Movement Demo – The Power Snatch

Performance:

Strength: Bench Press with Heavy Chains 1RM

 

WOD: ‘The Beach Complex’

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Snatch;

  • Snatch Grip Deadlift;

  • Hang Snatch;

  • Overhead Squat;

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.

Add weight, attempt another sequence of 7. Repeat for a total of five rounds for max weight

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it can’t be stopped.

Athletes are to START LIGHT, and add weight after each completed sequence of seven.