Warm-up: 800m Run to W. Alabama, 3 Sets: 12x Alt arm DB Snatch, 12x Single arm DB Overhead Squat (6/side), 12x Sit up.
Strength: EMOM 10:00: 4x Front Squats (from ground) 50-60% of 1RM.
Stamina: 4 Rounds, not for time: Uneven Farmers Carry to the End of the Parking Lot and Back, Increasing weight each round
All WODs this week are courtesy of Coach Austin Mc!
WOD: MGW Long
Block Run (333m Run)
24 Alternating Dumbbell Snatch (50/35)
48 Air Squats (24 Pistols ARX)
*Not much equipment here. It is a long workout so pace from the get-go. Break up early enough that you don’t burn out. Encourage athletes who can do pistols to do them. Score is rounds and reps.
Cool Down: 5 Sets: 20 Hollow rocks, Rest between sets