08.29.2014

08.29.14

WARMUP
800M INDIAN MEDBALL INDIAN RUN; 20#
*first person carries medball, passing it back to last person.  Last person runs to head of the line and is now the leader.  Leader passes it back. So on and so forth.

WOD
FOR TIME
30 WALL BALL
100' BEAR CRAWL
25 SITUPS
100' BEAR CRAWL
20 1 ARM KB SWINGS
100' BEAR CRAWL
15 KB THRUSTERS -RIGHT
100' BEAR CRAWL
15 KB THRUSTERS - LEFT
100' BEAR CRAWL
20 1 ARM KB SWINGS
100' BEAR CRAWL
25 SITUPS
100' BEAR CRAWL
30 WALLBALL
*scaling options provided by coach*

FITNESS
1)3X5 FSQ

3 ROUNDS NOT FOR TIME:
10 RING ROWS
10 DIPS
2:00 DOUBLE UNDER PRACTICE

PERFORMANCE
1)HANG SNATCH-3@40, 3@50, 3@60, 2X2@70 (BELOW THE KNEE)
2)HANG CLEAN-3@40, 3@50, 3@60, 2X2@70 (BELOW THE KNEE)
3)PUSH PRESS FROM JERK POSITION-2@30,2@40,2@50,2@60