Thursday April 5, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together:

SOD 

3 x 10 Bottoms Up Kettlebell Press/arm (light to medium) AND 3 x 6/leg DB/KB Straight Legged Deadlifts (16 min)

Partner WOD

2 Options to choose from with 1 partner:

Option #1: Team Amanda: 9-7-5 of Muscle-ups (Bar or Ring) and Squat snatches (135/95)
Athlete 1 does the 9-7-5 of muscle-ups as Athlete 2 does 9-7-5 of squat snatches. One athlete works at a time. After the 5 reps are done by both athletes, switch exercises starting back at 9.

Option #2: Team Fran 21-15-9 Thrusters (95/65) and Pull-ups
Athlete 1 does the 21-15-9 thrusters as Athlete 2 does 21-15-9 of pull-ups. One athlete works at a time. After the 9 reps are done by both athletes, switch exercises starting back at 21.

Don’t have a partner? Pick your WOD poison and however long it takes you to complete the set of reps you’re on is your rest interval.