7.10.2018

Tuesday

Skills and Drills:

8min amrap

peg board

BB CYCLING:

Snatch

Max for Day

then,

3x1 @ 85% of above 

 

Strength:

Ghd Situp

27-21-15-9-6-3 reps for time

Hip Extension 5x10 w/ barbell

Bench

6x4 @ 70% 

WOD:

"Moon"

Seven rounds for time of:

10 reps Right arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

10 reps Left arm dumbbell Hang split snatch (40/30)

15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.