Tuesday 9/27/16 - For the Skills


MAIN WOD

W: 3:00 Jump Rope @ Easy Pace

3-2-1

Hang Muscle Snatch

Hang Power Snatch

Overhead Squat

M-1: Hang Snatch 3RM

Then 2 Sets of 3 @ 90%

M-2: For Time:

150 Double Unders

30 Strict Handstand Pushups

150 Double Unders

OPTIONS

Level 2:

100 Double Unders, Count Attempts

30 Handstand Pushups w/ Abmats

100 Double Unders, Count Attempts

Level 1:

300 Single Unders

30 Seated DB Press, Heavy

300 Single Unders

FITNESS CLASS

F-1: Power Clean + Front Squat

1-1-1-1-1

F-2: 3 Rounds:

500m Row

25 Burpees

400m Run

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