W.U.

  • 3 minute Jump Rope
  • 500 Meter Row

50 sit-ups

run 100 yards

40 sit-ups

run 100 yards

30 sit-ups

run 100 yards

20 sit-ups

run 100 yards

10 sit-ups

run 100 yards

Mobility

  • Green Band Stretch shoulders
  • 15 Iron Cross
  • 15 AS swings
  • 15 LS swings
  • PVC Pipe Overhead Snatch lock outs 25
  • PVC Pipe Overhead Snatch Squat 25

 

W.O.D.

ISABEL 

30 reps Power Snatch *no squat M(135Lbs) W(95lbs) modify weight Bar or PVC Pipe or go lighter

 

Competitors Edge

Front Squat 5x3

NFL Push ups Dips and Push ups from 7,7,6,6,5,5,4,4,3,3,2,2,1,1.