9.26.2018

Wednesday

Skills and Drills:

Handstand Walk

30 ft length sections

150 ft for time

with 45s ramp ( 1/2/3/2/1)

BBC

Snatch

3x1 @ 75%

CJ

3x1 @ 75%

Strength

Back Squat

1x1 @ 85% 

2x2 @ 70%

WOD:

3 min AMRAP

20/15 calorie Row

30 Wallball Shots (20/14)

20 Toes to bar

30 Box jumps (24/20)

20 KB Sumo-deadlit high-pull (70/53)

30 Burpees

20 Shoulder to overhead (135/95)

3min rest then,

6min AMRAP

Complete same chipper from start

3min rest then

9 min AMRAP

Complete same chipper from start