WOD NOTES
2 part workout today.
Starting to play around with “open style” workouts.
Fitness
START THE CLOCK…
For time
25-20-15-10
Calorie Rowing
Wall balls
@20 MINUTES ON THE CLOCK, START…
8 minute AMRAP
10 Burpees
20 DU
30 Sit ups
40 Walking lunges
Performance
START THE CLOCK…
For time
27-21-15-9
Wall balls 20/14
Power Snatch 75/55
@20 MINUTES ON THE CLOCK, START…
3 RFT
21 Calorie Row
7 FS 155/105
5 Burpee over bar
Sport
Snatch grip sotts press
Warm up and positioning
3 x 5
Hang Snatch 3 RM
1 floor + 2 from hang
Clean Dead lift 8 RM
(no rounding of the back at all)
Then 2 x 5 at same load
