Saturday, 28 August WOD

Warm-up

• 400m Jog
• 3 Rounds
  • 9 Bench Push Ups
  • 6 Squat Jumps
  • 3 Single KB Russian swing (Each Arm) / Single KB Snatch / Double KB Snatch (light)

METCON: 3 Person TEAM WOD

• For time:
  • Partner 1 do: Run, 300 m
  • Partner 2 & 3 do: 4 rounds of:
    • 90 Push-ups
    • 60 Wall Balls, 20/14 lbs
    • 30 Double Dumbbell Hang Snatches, 35/25 lbs

Complete in teams of 3. Partner 2&3 work on the 4 Rounds, split as desired, while partner 1 runs. Once the run is completed they switch and keep working on the remaining rounds and reps until completion. Scaling Options: Scale the med ball weight to keep at least sets of 10. Scale the KB weight to keep at least sets of 5-10 on the Hang Snatches the weight should be pretty light for today.

Time Cap: 30 mins