Saturday, 21 March WOD

Warm Up: Athletes Choice 10-12 minutes

METCON: For Time

  • 15 Power Snatches, 95/55 lbs
  • Row, 500/400 m
  • 12 Power Snatches, 115/85 lbs
  • Row, 500/400 m
  • 9 Power Snatches, 135/95 lbs
  • Row, 500/400 m
    • — then — 9 Rope Climbs, 15 ft — then —
  • 9 Power Snatches, 135/95 lbs
  • Row, 500/400 m
  • 12 Power Snatches, 115/85 lbs
  • Row, 500/400 m
  • 15 Power Snatches, 95/55 lbs
  • Row, 500/400 m

Strength:

3 rounds of:

  • 5 Weighted Strict Pull-ups, pick load
  • 1 set at 50% of max, Strict Ring Dips
  • Rest 2 mins

Then

3 rounds of:

  • max rep Strict Pull-ups
  • max rep Ring Push-ups
  • Rest 2 mins

For the community in ROM:

10 burpees a minute for 10 minutes

then 5 rounds for quality of:

1 minute plank hold

20 push-ups

7 diamond push-ups

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