Warmup: 3 Rounds of
1 Dumpster Dash
30 Seconds Weighted Plank Holds,
5 Paused Goblet Squats,
5 seated box jumps
+++++++++++++++++++
Strength/Skill: Snatch 5x3
++++++++++++++++++++++
WOD: OTM x 20 Minutes:
15 Wall Balls 20/14#,
10 Calorie Row,
10 GHD Situps,
10 Alternating DB Snatches 50/35#
CrossFit Open Workout 24.3
All for time:
5 rounds of:
10 thrusters, 95/65
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, 135/95
7 bar muscle-ups
Time cap: 15 minutes
==========================
Sunday Funday @ 8 am
Rugby Team Training @ 9 am
Warmup: 12 minutes of:
10 lateral bench step overs,
10 Calorie row,
10 spider pushups,
10 weighed stepups,
10 Ring rows
++++++++++++++++++++
Strength/Skill: Snatch High Pull 5x3, Hang Power Snatch 10x2
++++++++++++++++++++
WOD: OTM x 20 minutes:
Odd Minutes: 3 Snatches,
Even Minutes: 3-5 HSPU's