OTM x 6 Minutes
3 Snatches
OTM x 6 Minutes
3 Clean & Jerks
Rest 5 minutes
5 Rounds for time:
500 meter row,
400 meter run,
6! Of
Pullups,
Hang Cleans,
S2OH
===============================
Sunday Funday @ 8 am ~ Everyone is welcome!
Warmup: 10 minutes of
10 lateral step overs
10 burpees
10 ring rows
10 banded scap pulls (each arm)
++++++++++++++++++++++++++++
Strength: Shoulder Press: 3x6
++++++++++++++++++++++++++
WOD: 2 Rounds for Time:
30 DB Thrusters 50/35#,
50 Calorie Assault Bike,
100 DU's
Warmup:
Single Arm KB Push Press 3x6/side,
KBS with 3 second pause at top 3x8,
Weighted Hip Extension with KB 3x8
++++++++++++++++++++++++++++++
Strength: Hang Squat Clean 3x8
++++++++++++++++++++++++++++
WOD: 12 Minute AMRAP:
8 Calorie row,
16 Alternating Single Arm DB Snatch 55/35#,
32 Double Unders