October 28, 2016

By October 27, 2016 wod No Comments

Workout of the Day
“White”
5 rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Bootcamp
Power Snatch Practice
IWT
Dynamic Warm Up

Strength
4×5 – Power Snatch
– build to weight used in IWT

WOD
Part 1
3 Rounds:
7 Power Snatch @60%
1 min max box jumps/steps
30 seconds of TTB – scale to leg lifts

**2 min rest

Part 2
3 Rounds:
15 Thrusters 65# or scaled#
1 min bar over burpees
30 sec lateral bar jumps

** 2 min rest

Part 3
3 Rounds:
20 ring rows
20 yd DB Lunge
Run 200m

Post your scores to the Whiteboard.

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