Skill Work
20 min of work
hang snatch +ohs
reset
snatch + ohs
Benchmark
warm up
2rds
jog out one door and in the other
2 rusian kb + 3 amercian
hang 15sec on rig
Benchmark:
HELEN
3 RFT
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
log your reaults in ZEN
Saturday Partner WOD
2pp - Split ygig
in 400m Run - together
30 Deadlifts (225/155)
30 HSPU
500/400m row, erg
30 Hang Clean (135/95)
30 DBL WB Shots
500/400m row, erg
30 S2OH (135/95)
30 Burpee full extension
500/400m row, erg
30 Back Squat (135/95)
30 Ring Row
500/400m row, erg
out 400m Run - together
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
Metcon
10 RFT
3 deficit hspu
5 box jump 24/20
7 ball slam 40/30
9 ab mat sit ups 45/25
Skill Work
8min EMOM
1 hang clean + squat clean
WOD
12-9-6-3
PC
T2B (k2e +3)
200m Run or 15/12 cal bike
rd 1: 135/115
rd2: 155/125
rd3: 175/135
rd4:185/145
