June 4, 2018

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 ring rows
  • 10 bird dogs

Follow up with a power snatch warm up:

  • 5 pass thrus with dowel
  • 5 power snatches from hi hang, 5 from hang, 5 from shins
  • 10 power snatches from shin with empty bar

Increase weight and continue power snatches to wod weight.

  • Discuss rope climb technique.
b) WOD:

For Time:

  • 50/35 Calorie Row
  • 800m Run
  • 30 Power Snatches (115/80)
  • 800m Run
  • 10 Rope Climbs

** if there are 9+ people in class, flip the row for the run

** scale option for rope climbs – 30 ring rows

c) POST WOD STRENGTH WORK:

3 Sets – not for time:

  • 10 Dumbbell Bench Press
  • Max Strict Pull Ups

Rest 2-3 Minute Between Efforts

Posted in WOD