WOD NOTES
Today we sadly say goodbye to a good friend.
This workout is one to remember.
Fitness
Alison’s
“good bye chipper”
50 Calorie Row
40 Wall balls
30 Ab mat sit ups
20 KB Swings
10 Burpees
20 KB Swings
30 Ab mat sit ups
40 Wall balls
50 Calorie Row
Sport
Snatch grip Sotts press
3 x 5
Every 2 minutes
Snatch w/pause @knee
3 x 1 @77%
3 x 1 @82%
3 x 1 @85%
Work up to 5 RM Positional Clean Deadlift
Then…
2 x 3 @same load
2 x 2 @same load
