WOD 8MAY15

Warm Up: 2Rds of:

10 – Pass Throughs

10 – OH Walking Lunges

10 – Good Mornings

10 – Toes to wall

Strength: Squat Snatch 5 – 5 – 3 – 3 – 1 – 1 – 1     18-25min

Try and work up to your MAX or PR 😉

WOD: “Fight Gone Bad” Style structure

3 Rounds of:

Front Squat 95/65lbs                       1 min

KB Swings (American) 45/35lbs   1 min

Burpees                                               1 min

G2OH 75/55lbs                                 1 min

T2B                                                      1 min

Rest                                                      1 min

Score total reps completed. (Athletes) Keep a running total of reps per round.

(Coach) score the reps completed per round on the whiteboard then total them up at the end of the 18min.

 

Riley

Riley’s first rope climb! Way to go!