3 Rounds:
10 PVC Pass-thru (overhead to behind back)
10 Hang Power Snatch PVC or 45#
10 Overhead Squat PVC or 45#
10 PVC Pass-thru (overhead to behind back)
10 Hang Power Snatch PVC or 45#
10 Overhead Squat PVC or 45#
Dynamic Warm-up
WODs:
Strength:
Front Squat 3x3 or 3x5
Or
MetCon:
21, 15, 9 reps for time of:
Hang Squat Clean 95#
Ab Roll-Outs
*Scale up or down as needed
Endurance: 2x by time
Row: 2x8 mins, rest 2 mins
Pic1: Coach Fred and the other 66 crew
No comments:
Post a Comment