1-21-15

 

Wednesday

Warm up:

5  Rounds Rowling

Skill: Dumbbell Snatch

Strength:

Pull-ups: 5 sets of 3 10 sec holds with chin above the bar.(any hand position is fine) 

1 set of max strict pull-ups.

**If you cant do 10 strict pull-ups minimum then use the least resistant band possible to complete 10.

WOD:

  • Work 4 min rest 2 min,
  • work 3 min rest 1:30,
  • work 2 min rest 1 min,
  • work 1 min

 

  • 10 dumbbell snatches 50/35
  • 10 box jumps 24/20
  • 10 ab mat sit-ups
  • (L1 40/25)
  • (L2 30/15)
  • (L3 scale as needed)