Tuesday, 20 April WOD

Warm-up: 10 minutes

  • 400m Row
  • 2 Rounds:
    • 10 Air Squats
    • 10 Kip Swings
  • –then–
  • 2 Rounds:
    • 10 Goodmornings (pvc or light KB/DB)
    • :30 Handstand Hold

Strength/Skill: Snatch

  • 1 Squat Snatch + 3 Overhead Squat, pick load
  • Every 1 min for 7 mins.
  • 75% 1RM Snatch
  • Focus on staying strong overhead and pushing the bar towards the ceiling.

Metcon: Rounds for time

  • 5 rounds for time of:
    • 15 Chest-to-bar Pull-ups
    • 12 Bar Facing Burpees
    • 9 Deadlifts, 275/185 lbs
    • Rest 1 min

Try to keep the Pull-ups and deadlifts unbroken, alternate rounds with a partner if you want make sure to stay under 2:30 per round!

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