WOD

17.1

ABS 3 rounds 30 sit ups 60 crunches Then 7 min plank hold Then 50 3 tap abs (15/10 lb plate)

2 rounds 1000m run 50 DU’s   30 Hang cleans (155/95) Rest 2 minutes 15 Hang cleans N Jerks (185/105) Rest 2 minutes 12 Hang... Read More

Time Cap 10 minutes 21-12-15-9 Snatches (45/65) BBJO V-ups Front Squat one rep max Strict press one rep max

Partner Warm up 2 rounds 52 push ups 52 wall balls 52 situps 52 slam balls light   Power Clean one rep mx

10x100m sprints rest 10 sec rest 1minute 7x200m run rest 20 sec 10×100 sprints rest 10 sec rest 1minute 800m run

3 power cleans + 1 Jerks @ 70%, 80%, 85-90% 10 min AMRAP: Stop every minute on the minute 30 skiers 3 power cleans (95/135)... Read More

Back Squat: (10@65% then 3@80%)x2   2 rounds 10 snatch (95/65) 15 lunges with bar (95/65) 8-12-8 ch 2 bar Pull ups KB Swings (53/70)