Equip: Barbell (75/55)(Rx+: 95/65), Wall Ball (20/14) or Slam Ball (30/20), Rower
WARM-UP:
*Active Stretch (w/ PVC)
-then:
3 Rounds -
*100m Run
*10 x PVC OHS
*10 x Hang Snatch Triple Extension w/ Barbell
25-20-15-20-25 x
Overhead Squat (75/55)(Rx+: 95/65)
Hang Power Snatch (75/55)(Rx+: 95/65)
Wall Ball Shot (20/14)(Rx+: 30/20 Slam Ball)
*Each Time You Drop Barbell or Slam Ball/ Wall Ball: 200m Run
Overhead Squat (75/55)(Rx+: 95/65)
Hang Power Snatch (75/55)(Rx+: 95/65)
Wall Ball Shot (20/14)(Rx+: 30/20 Slam Ball)
*Each Time You Drop Barbell or Slam Ball/ Wall Ball: 200m Run
(Adapted from a CROSSFIT S3 WOD (written by Eric White))
FINISHER:
Complete 10 Rounds w/ a Partner -
*200m Row
*20 ea. leg x Lunge Jump
-divide the work up in any manner (i.e. 5 rounds per person)
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