Wednesday, 15 December WOD

Warm-up

• 200m Run
• 2 Rounds
  • 0:30 HS Hold
  • 10 Air Squats + 5 Squat Jumps
  • 10 PVC Passthroughs
• –then– 200m
• Run Barbell Warm Up: (Empty BB)
  • 5 Snatch Balances
  • 5 Pause OH Squats (3” in bottom)
  • 3 High Hang Squat Snatch
  • 3 Hang Squat Snatches
  • 3 Low Hang Squat Snatches

STRENGTH

• 1 Squat Snatch, 75% 1RM Every 30 secs for 5 mins.

Pick a moderate weight that you are comfortable hitting for 20 reps!

METCON

• For time: 4 rounds of:
  • Run, 300 m
  • 15 Handstand Push-ups
• — then — 4 rounds of:
  • 50 Double Unders
  • 25 Wall Balls, 20/14 lbs

Scaling Options: Scale to a lower number of HSPUs if needed for example 10 or 5, something to get some practice and volume in with. Otherwise scale to 15 push ups! For the DUs practice for 0:30 each round or 75 Single Unders. Wall ball weight should be something you’re comfortable with doing 10+ at a time.

Time Cap: 20 mins