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