Thursday, October 12, 2017

Posted by on Oct 11, 2017 in WOD | 0 comments

PreWOD – 3 Rounds

  • 5 Strict Chin-Ups/Ring Rows
  • 10 Single Arm Dumbbell Strict Press(each arm)
  • 10 Walking Lunge Steps

Strength – Tempo Overhead Squat 5x5x1 

3 sec down, 3 sec up. 

WOD

Five rounds for time of:

  • 10 Pull-ups
  • 15 Box Jump Overs 24/20
  • 20 Kettlebell Snatch 55/35

Snatch, any style

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