Warm-up
2 rounds of
20 hip back extensions
15 wallballs
10 DB snatches (5 each)
5 pull up negatives
2 rounds of
20 hip back extensions
15 wallballs
10 DB snatches (5 each)
5 pull up negatives
Oly
Work up to a 1RM Squat Snatch
Work up to a 1RM Squat Snatch
WOD
30-25-20 Unbroken Reps
Wallballs
Chest to Bar Pull-ups
Kettlebell Swings (2,1.5)
30-25-20 Unbroken Reps
Wallballs
Chest to Bar Pull-ups
Kettlebell Swings (2,1.5)
-Complete a 200m Sandbag sprint each time the reps are broken (5,4)
This wod looked like fun but turned out to be UGLY! ....Too many penalties. Once I got to the pull ups I realized i would probably complete a 5K. So... 30 minutes + 2 penalties.
ReplyDeleteBritt got a PR on the 1RM snatch - 95#!