Wednesday


Published October 10, 2017


WOD

3min Z1

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Crossover Symmetry

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Coach leads group through:

10 PVC pass throughs

10 PVC overhead squats

10 PVC Prone pass throughs

10 Push ups 

x 2 rounds

 

A. Hang Power Snatch; 2 reps @ 80% of last week’s toughest weight on the 90 seconds for 5 sets
B. 10 sec. sprints (sled/ bike/ or running - your choice) on the 60 seconds x 5 sets
+
4 minute amrap
10 DL 155/105 barbell
15 squat jumps
20 sit ups
25 double unders
Rest 2 minutes
3 rounds

 

*perform the amraps at a tough pace. One in which you get uncomfortable and cannot talk with. However, ensure you slow down on the dl’s and lift with perfect form.

**you can scale the DL’s up to 185/125


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