Friday, April 12, 2019

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Warm Up:
400m Run
10 Wall Squats
30 sec Standing Skin The Cat
15 PVC Passthroughs
10 PVC Overhead Lunges
10 PVC Overhead Wall Squats
10 Empty BB Hang Power Snatch
5 Empty BB OH Squats

SOD

Every 90 seconds for 10 Rounds
Complex: 1 Power Snatch --> 1 Hang Power Snatch --> 1 Squat Snatch
*make 3-4 ascents in weight
(Fitness: 5 BB Front Squats)

WOD

3 RFT:
400m Run (to stop sign at bottom of hill and back)
12 DB Thrusters (50/35)
10 V-Ups