Tuesday the 21st

5

O:

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)

S:

1a) 3X10 C2B Pull-ups; rest 60 sec.
1b) 3X12 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80%; continuous stride (no stopping to gather feet), rest 60 sec.

C:

AMRAP (10)

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 10:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

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Filed under crossfit, Oly, strength & conditioning, WOD

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