Friday, September 9, 2016


 
Strength

15 minutes to find a 3rm power snatch (if athletes find their 3rm and have lots of time remaining, they can join the endurance group

Or
Endurance
EMOM 10 min.
Min 1: 15-20 kbs 53/35
Min 2: 8 bar muscle snatches


Metcon
 
Death by Toes to Bar
1 ttb the first min, 2 ttb second min, etc…for as long as possible. Don’t have to be unbroken.
Modify with knees to chest, waist, or lay on floor and toes to pole
 

Ring Row + Muscle Up Transition - 5 x 3 (1+1)

MOB WOD
1 min partner bully stretch

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