Skill/Strength:
- 3 x 15 Wt. Back Extension
- 3 x 25 Wt. Sit Up
WOD:
For Time:
- 20 Back Squat
- 20 Front Squat
- 20 Overhead Squat
- 400 Meter Run
- 20 Shoulder Press
- 20 Push Press
- 20 Push Jerk
- 400 Meter Run
- 20 Power Clean
- 20 Squat Clean
- 400 Meter Run
- 20 Power Snatch
- 20 Squat Snatch
- 400 Meter Run
For time (non-running with 45# bar)
25 Back squats
25 Front squats
25 Overhead squats (scaled to PVC)
400m run
25 Shoulder press (scaled to PVC)
25 Push press (scaled to PVC)
25 Push jerk (scaled to PVC)
400m run
25 Power clean
25 Squat clean
400m run
25 Power snatch (scaled to PVC)
25 Squat snatch (scaled to PVC)
400m run
Time: 20:30
This one looks like a lot of fun! 🙂
I felt like a noodle after the WOD today! 🙂
20 reps per movement with a 45# bar for all movements.
Time = 26:04.