Tuesday, October 06, 2015

Time
General Warm up
600m Run

Mobility

Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

WOD
‘Chunky”
5 Rounds:
10 Dumbbell Snatches (55/35)
20 Calorie Row

*if DB is not available go up
(Goal 10 min)

Skill
3 – 5 rounds:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round

1st 10;26 christine Tue,Oct 6,2015
2nd 12:58 Robin S Tue,Oct 6,2015
1st 10:04 Danny Tue,Oct 6,2015
2nd 12:15 Robert Tue,Oct 6,2015

christine 10;26 Rx really hate calorie rows
Danny 10:04 Rx Could not catch big sexy’s time
Robert 12:15 Rx
Robin S 12:58 only 20#, could have done heavier