| WOD 1
10 min AMRAP of:
3 complexes each of:
3 good morning + 3 oh squat + 3 power snatch
then
100 m buddy carry
*switch at 50m
Pistol attempts
*5 mins
Additional Work
PART 1:
3 rounds for time of:
10 ghd sit ups/ab mats
10 Power snatch @ 70/47.5
10 ghd sit ups/ab mats
10 burpees
PART 2:
10 mins after the wod
7 x 1 high hang snatch + 2 oh squats
*warm up and build the weights through the 7 sets |
WOD 2
For time complete:
4 rounds of :
100m wall ball carry @ blk/blu
10 pistols
then
2 rounds of:
200m wall ball carry
10 wall ball step ups @ 24/20
*15 min cap
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