Strength
3 Hang Snatches (above knee) – 1 set every 2 minutes for 10 min
—Start @ 70% & work up to a heavy triple.
Conditioning
4 Rounds (interval style)
(5-8) Ring Muscle-Ups (sub: 10 GI Janes or 10 burpees + 10 ring rows)
25 Wall Balls (unbroken) 20/14# To 10ft
175m Sled Drag 115/70#
—Rest 2 min between rounds
WOD Notes: TD = 2:30-3:30 min / round. Each round is supposed to be an ALL OUT sprint, especially the Sled Drag! If you are proficient as MU, do all 8 reps. If you can’t link MU yet, give yourself 50-60 sec & get as many as possible. I want the sled to be as heavy as possible, while being able to maintain a jog/run. If you end up walking, take weight off the sled & go LIGHTER! The sled drag is 15 yards past the “Marcor Sign” & back to Rage. Subtract 6 min from your total time.
Brent – 95# trap mash PR!