warm up
10 minutes
death by burpees
OLYMPIC
Snatch
warm up to weight
% x (reps) x (sets)
80%x1x3, 85%x1x2, 90%x1x2
WESTSIDE
14" box / standard bar
50% 1RM + 40-60lbs of chain
12 sets x 2 reps EMOM
WOD
5 squat snatches
10 bar facing burpees
5 rounds
*athletes choose weight
RUNNING
100m sprint
1 minute rest
6x
POST TIME AND EXTRA CREDIT TO COMMENTS
Terry - 15:34 (63#) split snatches
ReplyDelete11:46(89#)
ReplyDeletePeanut- 12:58 (50#)
ReplyDeleteFirst WOD back after vacation...good one to come back to and it was great seeing Justine and Paul!!! Too bad they weren't here a little longer...we'll just have to try to go to Australia!!!! :)