SAT16SEP2017

WOD

Conditioning
In teams of 2, alternating complete rounds for 5 rounds each:
12 Toes to Bar
5 Front Squat (155/105) | R+ OHS
10 DB Pushpress | R+ HSPU
*DB Pushpress AHAP

Midline
7 min. tabata:
2 min. hollow rocks
3 min. hollow scissor kicks
2 min. hollow rocks

Extra

21 min. EMOM
min. 0-5: Snatch pull to explode + hang snatch from below knee
*start around 50% and build
rest 1 min.
min. 7-12: Full snatch w/ 1 sec. pause above the
knee building each set
*start at 60% and build
rest 1 min.
min. 14-20: Full snatch building each set
*start at 70%

4 sets
20 alt. single leg box step ups w/ KBs in front rack
200 ft. farmers carry AHAP

10-20-30-40-50-40-30-20-10ft. UB HS walks

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