WOD - 30. Juni 2016

Warm Up:

Row 500m

+

2 Rounds for Quality:

20 DU's

6/6 KB Snatch (Lightweight)

6 KB Swings (Lightweight)

6 KB Russian Twists

 

A: Weightlifting

Snatch Complex

5 x 3-2-1 of Snatch Deadlift - Hang Snatch - Full Snatch

 

B: ConditioningWith a pair of 45-lb. dumbbells, 4 rounds for time of:
1 Gym Line (Long) - weighted lunges
5 Gym Line (Long) - farmers carry

 

C: Buy Out

2 Rounds Tabata of:

 

20/10 Handstand Hold

20/10 Side Plank Hold

20/10 Bar L-Sit Hold

20/10 Plank Hold

20/10 Handstand Hold

20/10 Side Plank Hold

20/10 Bar L-Sit Hold

20/10 Plank Hold