Day 1
WOD 140721
warm-up – Coach’s Choice
Keep clock running for entire session
0:00, 3:00, 6:00, 9:00
5 ohs
-find an estimate 5RM in 4 sets
-ohs out of racks
-dropping from overhead only to avoid injury
-be sure to be away from racks if dropping to avoid interference and injury
-rest to 15:00-
EMOM for 5:00 of:
9 unbroken kb swings – heavy
@ 20:00…
400m run
-rest to 25:00-
3 rounds for time of:
5 db snatches (R) – 35/15
5 db snatches (L) – 35/15
15 t2b (45 abmat sit-ups)
notes:
-these are full squat snatches with the dumbbells, scale accordingly
