WOD 5/11/15
8 Minutes Back/Hip/Shoulder Mobility
A- WU- 2 RNFT of 15 Each: PVC Snatch Balance/Kang Squat/Calorie Row
B- Snatch- 10 Minutes To WU To 80% + 2 @80% EMOM For 8 Minutes
C- For Time: 800M Run/10 Power Snatch (135/95)/1K Row/10 Power Snatch/75 Double Unders or For Time: 800M Run/10 Power Snatch (95/65)/1K Row/10 Power Snatch/75 Double Unders
*D- D.B. Tricep RollBack– 8/8/8/8 (HBD) + Glute Ham Curl– 10 Sets of 3-5 Reps
*= Complete as much as possible in time remaining/Use band to scale GH Curl.
Post your scores to the Whiteboard.
A) 2 RNFT of 15 Each: PVC Snatch Balance/Kang Squat/200m Run
B) Snatch – 7 Min EMOM x2@55kg(4rds) & 57kg(3rds)
C) For Time: 800M Run/10 Power Snatch (115)/1K Row/10 Power Snatch/75 Double Unders – 10:45
D) 400M Farmers Walk (2PoodX2) – 3:30 no drops
E) D.B. Tricep RollBack – 8/8/8/8 (25×2)
+ Glute Ham Curl – 10 Sets of 5 Reps
+ 15/15/15 Reverse Hyper
F) Mobility