WOD 30MAR15

Warm Up: 400m Run “then” 2 Rds of: 10-Pass Throughs, 10-OHS, 10-T2B

Strength: Drop Snatch 3rds 5reps, try to increase weight, 2sec. Pause at the bottom of your squat. 10/15 mins

WOD: For time:                 Sub 2:1 singles

100 – Double Unders

50 – KB Swings 45/35 lbs Russian

90 – DU’s

45 – KBS 45/35 lbs Russian

80 – DU’s

40 – KBS 45/35 lbs Russian

70 – DU’s

35 – KBS 45/35 lbs Russian

60 – DU’s

30 – KBS 45/35 lbs Russian

50 – DU’s

25 – KBS 45/35 lbs Russian

40 – DU’s

20 – KBS 45/35 lbs Russian

30 – DU’s

15 – KBS 45/35 lbs Russian

20 – DU’s

10 – KBS 45/35 lbs Russian

10 – DU’s

5 – KBS 45/35 lbs Russian

POST WOD: Get on a roller, gluts and lower back

 

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Aftermath of 15.5!