Strength
Hang Snatch – Work up to a heavy single for the day
—You may start from below or above the knee
Conditioning
10 Min AMRAP
2 C2B Pull-ups
2 Ring Dips (sub: HR Push-ups)
2 Back Rack Reverse Lunges @ 45% of back squat
4 C2B Pull-ups
4 Ring Dips
4 Back Rack Reverse Lunges
6 C2B Pull-ups
6 Ring Dips
6 Back Rack Reverse Lunges
***Continue with this pattern until the 10 minutes is up. Score = total reps
Extra Conditioning
100 Cal Air Dyne For Time
WOD Notes: TD = Round of 10-14. C2B scale = chin over bar, ring rows, or jumping pull-ups. Ring dip scale = HR Push-ups or Burpees (if you can’t do one without snaking).
Reminder: This Saturday Aug 6th is a normal schedule. Good luck to those who are competing in the “31 Heroes” WOD at Iron Cross Athletics!
Too many squats for Ava!