Saturday, July 21, 2018

Saturday, July 21, 2018

TEAM COMP WOD - 8AM

@ 0:00 - AMRAP in 10:00 with 1 athlete at each station and rotating when all are done

12 Front Squats (95/65)

Bike 12 cals

12 KB Snatches (6L/6R, not alternating)

@17:00 - “Heavy DT” - as a team, complete “DT” at 185/125#

5 Rounds

12 DL

9 HPC

6 PJ

*5 Burpee OTB “by in” before you can touch the bar

@ 37:00  - “Triple JT”

63-45-27

HSPU

Ring Dips

Push Ups

*split this up anyway


Daily WOD - 9AM

INDIVIDUAL - Every 2:00, 5 sets of a 3-position SNATCH Complex:

High Hang - Knees - Floor…

Immediately into:

EMOM x 10:00

1 Squat Snatch

PARTNER CONDITIONING:

FOR TIME: “Saved By The Bell”

200m Run (Both), 40 Box Jump Overs, 40 Wall Ball

200m Run, 40 KBS, 40 Pull Ups

200m Run, 40 KBS, 40 Pull Ups

200m Run 40 Box Jump Overs, 40 Wall Ball

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