3/6/19

Waem Up

  • 10 Kipping swings
  • 10 Jumping Lunges each leg
  • 15 Wallballs

Strength 1 – 8 min to build in weight to a 4 rep each leg Front rack Lunge

Strength 2 – 8 min to build to 5 Rep Hang Power Snatch. The goal is to keep the weight to where you can quickly cycle it.

WOD 18 min Cap

15-10-5

  • TTB
  • wallballs 20/14
  • Hang Power Snatch 95/65

then 50 OH Dumbbell Lunges 50/35 (25 right hand, 25 left hand)

5-10-15

  • TTB
  • Wallballs
  • Hang Power Snatches