5/9/18

Warm Up:

Warmy+

2×3 deads, hang snatch, and hang cleans. In between sets hold handstand for 15 secs + 5 BW squats.

Xfit WOD:

WOD #1

10 minutes of;
3 OH weighted lunges (45/25# plate)
3 Power snatches (95/65)
6 OH weighted lunges (45/25# plate)
6 Power snatches (95/65)
9 OH weighted lunges (45/25# plate)
9 Power snatches (95/65)…and so on until time has expired

1 minutes rest…then

10 minutes of;
3 Deadlifts (185/115)
3 Box jumps (24/20″)
6 Deadlifts (185/115)
6 Box jumps (24/20″)
9 Deadlifts (185/115)
9 Box jumps (24/20″)…and so on until time has expired

1 minute rest…then

3 Wall balls (20/14)
3 Hang cleans (95/65)
6 Wall balls (20/14)
6 Hang cleans (95/65)
9 Wall balls (20/14)
9 Hang cleans (95/65)…and so on until time has expired

Pull up work;
17,11,9,9,8