Thursday 10/5/17
Snatch warm up
+
Hang snatch
Work to a heavy set of 3
*Let technique dictate load
+
For time:
21 Power snatch (115/75)
50 Double unders
15 Power snatch (115/75)
50 Double unders
9 Power snatch (115/75)
50 Double unders
General fitness
100 Calorie assault bike arms only
+
AMRAP 10 min:
3-6-9-12-15….
Alt arm DB snatch
Burpees
For those of you late to the game. Here is the anniversary WOD one more time. Workout starts at 11am with our without you. If someone on your team is a no show, someone will have to go through the waterfall twice to make up for that person
For time:
Waterfall style
20/15 Cal bike
20/15 Cal row
20 Bar facing burpees
20 Box jump overs
Then all together
800m deadmans carry (partner carry for those not carrying apparatus)
100m “worm” lunge
50 “worm” thrusters
then split however
50 Muscle ups
100 Power snatch (135/95)
500 Double unders
then waterfall style
20 Box jump overs
20 Bar facing burpees
20/15 Cal row
20/15 Cal bike
Ricky Garard receives 4 year ban from public apologies
Looks like a fun one
