wod
every 2:00 for 10 rounds
2 snatches
note: start light, and add weight as technique allows, working up to a heavy set of 2.
for any missed rep, reduce the load by 10% or more and continue in the next round.
post workout
accumulate
50 alternating wall facing handstand shoulder taps
or…
45.7 m handstand walk
wod
for time
row 250 m
– rest 1:00
row 500 m
– rest 2:00
row 1000 m
– rest 4:00
row 500 m
– rest 2:00
row 250 m
lift off prep
every 3 min for 4 rounds
5 - 4 - 3 - 2 reps backsquat
every 3 min for 4 rounds
5 - 4 - 3 - 2 reps deadlift
wod
18 min amrap
15 box jumps 45/60
12 push presses 34/52
9 toes to bars
note: step down from the box.
wod
3 rounds for time
400-m run
21 sumo deadlift high pulls 29/43
pre-workout
5 sets for load
3 sumo deadlifts
