Tuesday, July 3, 2018

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(Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 20 sec wall squats, 20 sec snatch grip PVC hang high pull, 20 sec PVC power snatch, 20 sec OHS, 5 BB back squats, 5 BB snatch balance

SOD

10, 10, 5, 5^ Back squats AND Shoulder/Front rack mobility work (bands/ball mashing) (16 min)

WOD

For time:
800m Run
5 Snatches and 10 OHS (power or squat) (135/75) (50+ 95/50)
600m Run
4 Snatches and 6 OHS (145/80) (50+ 100/55)
400m Run
3 Snatches and 2 OHS (165/95) (50+ 105/60)
*Substitute Cleans and Front squats if not doing snatches & OHS and increase the weights by 5-10%