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9 May 2019

9
May

9 May 2019

9 May 2019

Warm-up:  3 sets: Block run, 10x Push up with rotation, 10x Jumping air squat, 1:00 plank.

Strength: Bench Press 4×12 @~75%

Stamina: 4 Rounds, not for time, 50x Push up, 100m Plate Gun Walk, 20x Sit up – wall balls.

WOD: 4 Sets:

  • 12x Alternating Dumbbell Snatch (50/35)
  • 10x Slam Balls (30/20)
  • 8x Power Snatch (115/75)
  • 50 Double Unders (100 Singles)
  • 2:00 rest between sets.

Cool Down: 4 Sets:  20 Hollow Rocks, Rest Between Sets

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