warmup:
dynamic
3 vipers
15 sas, l/r
rope pull
x2
WOD 1:
1 minute snatch, left, medium weight
1 minute rest
1 minute snatch, right, medium weight
1 minute rest
30 secs snatch, left, ahap
1 minute rest
30 secs snatch, right, ahap
WOD 2:
6 dead hand rope pullups
3 tgu's, ahap
3 rounds
nft
WOD 3:
7 dual kb thrusters
5 box jumps
4 rds
WOD 4:
3 min amrap
14 lateral bell jumps
7 single bell push press/jerk
1:
ReplyDelete28, 29 with 20k
10, 14 with 28k
2:
28k
3:
4.28
20's
32"
4:
3.5 rds
28k
I thought there were no classes this week?
ReplyDeleteclasses are at their regular time
ReplyDeletebut it's by donation. come today!