Sunday Comp Class WOD, 4/26/15
A. Work up to a heavy A2G overhead squat
Notes:
*Weight on the bar is secondary to range of motion
*Not a 1RM
*Hip MUST be below parallel
B. 5 Rounds for Time:
- 400m run w/ sandbag (60+/40#+)
- Thruster+2xFront Rack Lunges x 5 (155/115#)
- Shoulder to Overhead x 9
- 60 Double Unders
Notes:
*Perform with a partner
*Both partners must begin and end the run at the same time
*Sandbag can switch at anytime during the run
*A movement must be completed before moving on to the next one (ex. All STO is done before beginning the double unders)
*Reps can be split however the team chooses
C. 5 min. AMRAP
- Kettlebell Snatches (70/53#)
Notes:
*Can snatch from the ground or hang position
*Must alternate arms each rep
Comments/Results