Warm-up then med ball circuit

  • 10 ball slams (40lb)
  • 10 chest pass (16lb for rest of circuit)
  • 10 overhead pass
  • 10 side throws, each
  • 10 wall ball shots
  • 10 scoop pass
  • 10 cleans
  • 10 sit-ups

Plyo

  • 2 x 16 straddle hops

Skill

  • Snatch pulls 4 x 5; (60,70,70,70,70)

WOD

Complete for time;

  • 500m row
  • 15 power snatches (40)
  • 15 clapping push-ups
  • 25 walking lunges
  • 15 thrusters
  • 15 ring dips (sub 30 reverse dips, I did)
  • 400m run

 

I completed this in 13’34”.  After the pain of the prior workout and run I was not that fresh.

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