WOD 3/23/15
8 Minutes of Shoulder/Hip/Back//Wrist/Ankle Mobility
A- WU- 2 RNFT of: 20 Double Unders/10 Each Power Jerk/Clean Grip OHS/Front Racked Lunge/Good Morning (45/35/15/PVC)
B- Hang (ATK) Snatch- 15 Minutes To A Challenging Single
C- 3 Box Jump (30/24″)/4 Hang (ATK) Snatch EMOM for 7 Minutes @ 60-65% of Above or 3 Box Jump (20/18″)/4 Hang (ATK) Snatch EMOM for 7 Minutes @ 60% of Above
D- GH Curl– 3/3/3/3/3/3/3/3/3/3 or Supine Glute Bridge– 75 in as few sets as possible
Post your scores to the Whiteboard.
redid 15.4 and hit 50 reps. +12 from saturday. thanks caroline aka trapzilla for judging and no bro-repping.
A) Tabata : Double Unders ~30ea
2 Rds of 10 each : clean grip ohs/btn sots press/duck walk forward/backward
B) 3 Position Snatch 1rep @ 60kg & 1ea @ 57/55kg
C) 20/15/10 RFT of: Power Snatch (105) / Box Jump (30”) – 9:00
D) 30rep GH Curl