SAT15JUL2017

WOD

Conditioning
In teams of two, one athlete working at a time, 4 rounds for time:
30 Air Squats
25 Kettlebell Swings (53/35)
20 Pushups
15 Toes-to-Bar

Strength
4 sets:
60 sec. plank
30 sec. side plank
30 sec. side plank
rest 30 sec

Extra

5 min – EMOM
3 hang snatch building w/o failure
*above the knee
-rest 1 min.
5 min. – EMOM
2 hang snatch building w/o failure
*below the knee
-rest 1 min.
6 min. to find max snatch

Find 2rm FS w/ 3 sec. pause in bottom of each

10 reps – 10′ HS walk to forward roll
-tuck head and roll onto a pad

10 min. practice Freestanding HS hold in 6’x4′ box

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