MONDAY! – 7/17/17

WOD #1 – 20 min

5 rd – 3 Position Snatch

65% x 3 (2)

70% x 3 (3)

 

5 rd – Snatch Balance

70% x 3 (2)

75% x 3 (3)

 

5 rd – Back Squat

75% x 8,8,6,6,5

 

WOD #2 – For Time

Ascending Ladder by 3’s – 8 min Cap

Thruster x 3 (96/65)

Toes 2 Bar

Thrusters x 6 (95/65)

Toes 2 Bar

Thrusters x 9 (95/65)

Toes 2 Bar

Etc…

 

WOD #3 – 2 ½ minutes

1st min – Chest 2 Bar x max reps

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Pull-up x 10

Barbell Curl x 10