Tuesday September 25
3 rounds for time of: 45/65 pound Power snatch, 21 reps 18 L Pull-ups 27 Sit-ups
Scale: weight, 2:1 pull-ups/ring rows
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See AllAt home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift
At gym wod 7-9 am 4 rounds 15 Power snatches 50 Jump rope singles (or 25 double unders)
At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups