September 20, 2017

SKILL: Spend 10 minutes working on gymnastics skills
WOD: Against a 4 minute clock:
Run 400m
As many double unders as possible in remaining time 
Rest 1 minute
Against a 4 minute clock:
Run 400m
As many push press as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Run 400m
As many single arm, alternating, dumbbell snatch as possible in remaining time
Rest 1 minute
On a 4 minute clock:
Run 400m
As many box jumps in remaining time 
———— 
 
OLYMPIC LIFTING
STRENGTH: 1) Deadlift Cluster 4 x (3×3) w/20 sec rest, 2 minutes rest between sets – should be approx 60%
2) Good mornings w/light barbell 3 x 15
3) Banded lat pull downs 3 x 15
(Alternate between good mornings and lat pulls)
WOD: 7 minute AMRAP
7 x kettle bell swings 
9 x box jumps 
11 x sit ups