August 24, 2016

SKILL WORK: 15 minutes, cycle through,

1:00 of handstand (handstand hold – wall or free standing, or handstand walks)

150 m farmer’s carry

WOD: For time,

500 m row, then 3 rounds of,

20 x sumo deadlift high pull

20 x toes to bar

OLYMPIC WOD

SKILL: Burgener Drill as group

STRENGTH: A) 3 position snatches (1 x high hang + 1 x hang below knee + 1 x floor) x 5 sets

B) snatch pulls 3 reps x 5 sets

WOD: For time,

10 x burpees

21-18-15-12-9 of weighted sit ups