EQUIP: Wall Ball (20/14), Bar (a: 115/85, i: 95/65, b: 65/45 (thick bumpers!)), DB’s (a: 25/20, i: 20/15, b: 15/10)
WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*5 x Dive Bomber
*5 x Snatch Series: Snatch Pull + Hang Power Snatch + B-t-N Snatch Grip Push Press + OHS (lightly loaded bar)
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10 Rounds (19 min.)(adapted Pat Sherwood WOD) -
Within 60 Sec. -
*100m Run
*8 x Wall Ball (20/14)
*AMRAP Snatch (a: 115/85, i: 95/65, b: 65/45)(Rx+: Squat Snatch)
-REST 60 sec. b/w rounds-
SCORE = Total Snatch
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18 Min. AMRAP -
*10 x Burpee
*5 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/45)
*3 x DB Man Maker (a: 25’s/20’s, i: 20’s/ 15’s, b: 15’s/10’s)
SCORE = Total Rounds + any Extra Reps
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10 Rounds for Time -
*1 x Wall Walk
*1 x Pull-Over (sub: 2 x Pull-Up + 2 x Toes-to-Bar)(https://www.youtube.com/watch?v=-b0m1WviTn8)
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