Tuesday, October 31, 2017

Posted by on Oct 31, 2017 in WOD | Comments Off on Tuesday, October 31, 2017

PreWOD – Three rounds of:

  • 50 Double Unders (150 Single Skips)
  • 10 Overhead Squats (empty bar)
  • 5 Inch Worms

Strength – Power Snatch + 2 Overhead Squat 5x1x1.  Start at 50% of OHS and build up

WOD

Metcon A

As many reps as possible in 7 minutes of:

  • 7 Power Snatch 75/55
  • 14 Double Unders

– rest exactly 3 minutes between Metcon A and B –

Metcon B

As many reps as possible in 7 minutes of:

  • 7 Thrusters 75/55
  • 7 Pull-ups

PLEASE Don’t dump the bar