Tuesday June 5, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec PVC pass thru, 20 sec TVWQ, 20 sec BB front squats, 30 sec BB hang power snatch

SOD

5 x 3^ Front Squats (practice bounce at bottom) AND 3 x 5^ Pendlay Rows (BB must touch sternum) (16 min)

WOD

5 Rounds for time (14 min cap)
15 Wall Balls (20/14) (10/10)
10 Box Jumps (24/20)
5 Power Snatch (115/75) (50+ 85/55)
*To ensure you finish under the cap, choose your weight/height appropriately

Post WOD: Ball mash as needed.