Comp Class WOD 4/26

Sunday Comp Class WOD, 4/26/15

A.  Work up to a heavy A2G overhead squat
*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
*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#)
*Can snatch from the ground or hang position
*Must alternate arms each rep

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