Friday 170331

Today is the last day of retesting for all of you who are in the Nutrition Challenge. For this WOD, be sure to do it the same way you did it the first time. Also, remember to write down your retest scores and times that you did this week so your coach will have them. 

Saturday Schedule:
6a – Olympic Lifting
7a – WOD
9a – WOD

Sunday Schedule
9a – WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
30 min AMRAP:
50 box jumps, 24/20, 20/16, 16/12
50 jumping pull-ups
50 kettlebell swings, red/green, green/blue, blue/yellow
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/33, 33/15, 15/pvc
50 good mornings with the bar you did PP with
50 wall-ball shots, 20/14, 14/10, 10/8
50 burpees
50 double-unders

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit

For Time:
15 Power Snatch 95/65lbs
Run 800m
15 Power Snatch 115/75lbs
Run 800m
15 Power Snatch 135/95lb
Immediately following Met-Con:
12 Minutes to Find 5RM Hang Squat Snatch.
Interval:
5 Rounds:
75 Double Unders
7 Bar Muscle Ups
Rest :60

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