Tuesday 10/25/16 - 2 Rounder

MAIN WOD
M-1: 7:00
Run 200m
10 Overhead Squats
8 Pistols
*work up the progression: Lunges, Box Pistols, Post, Free-standing
M-2: Every 90s for 8 rounds:
2 Low Hang Snatches. Start at 70%
M-3: 2 Rounds For Time: 5 Rope Climbs 20 One Legged Squats, alternating Run 800m
Time Cap: 18:00
L2
2 Rounds For Time: 5 12’ Rope Climbs 20 Assisted pistols, alternating Run 800m
L1
2 Rounds For Time:
10 Walk ups
20 Lunges
Run 600m
M-4: Post-WOD
Hip and shoulder mobility together
Level 1 Fitness
F-1: Skill Work
Medicine Ball Clean
Power Clean
F-2: 4 rounds
2:30 to complete
250m Row
5 Burpees
Max Effort Power Cleans in remaining time
Rest 1:00
Tags: