May 7, 2018

 

a) WARM UP:

3 rounds:

  • 10m panther
  • 10 air squats
  • 5 inch worms
  • 10 slow bird dogs
b) STRENGTH: Back Squat

  • Every Minute for 8 Minutes: 1 rep @ 80%
c) WOD:

For time:

  • 400m Run
  • 21 Thrusters (95/65)
  • 10 Alternating Dumbbell Snatches (70/55) ** alternate weights can be used – go heavier than you normally would
  • 400m Run
  • 15 Thrusters (95/65)
  • 10 Alternating Dumbbell Snatches (70/55)
  • 400m Run
  • 9 Thrusters (95/65)
  • 10 Alternating Dumbbell Snatches (70/55)

 

Posted in WOD