1. High Pull
2. Muscle Snatch
3. Power Snatch
4. Squat Snatch

Pre-WOD:
- 5x5 Bench Press
- 2 Man 2K Row For Time
- 50 GHD Sit Ups or 50 T2B

WOD - For Time:
40-30-20-10
- Push Ups
- DUs

• For Time:
Run 800 m
GHD Sit Ups 50 reps
BB Overhead Squats (40/30Kg) 50 reps
Plyo Box Jump Overs (60/50 cm) 50 reps
Run 800 m

Pre-WOD:
5x5 Back Squat

WOD:
- 10x25M XPO Sled Push
- Planks; Waiting between sets
- 5x25M Heavy Farmers Carry

Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.

75 Burpees for time

Pre-WOD:
7x3 Push Press

WOD - OMEM 7 Minutes:
- 20 Double Unders (Modified: 5 burpees)
- Thrusters (#95/65) as many as possible with remaining time of each minute

Post
- 100 Sit Ups as quickly as possible

Coach allowed Pull Up mod for Burpees and Double Unders since short on ropes and we Burpee'd all week. Minute breakdown, died starting minute 3 on Thrusters.
Minute 1: 8
Minute 2: 7
Minute 3: 5
Minute 4: 5
Minute 5: 5
Minute 6: 5
Minute 7: 5

5 kierrosta aikaa vastaan:

1 köysikiipeily ilman jalkoja
1 köysikiipeily jaloilla
7 rinnallevetoa
7 wallball

Pre-WOD:
- Work up to a heavy snatch

WOD - For Time:
50-40-30-20-10
-KB Swings (#53/35)
-Sit Ups

Tee liikkuvuusharjoituksia 20-45min ajan.

100 tire flips