Conditioning
Complete With a Partner For Time
40 Power Snatches 135/95#
40 Thrusters 135/95#
50 GI Janes
800m Run with 30/20# medball
50 GI Janes
40 Thrusters 135/95#
40 Power Snatches 135/95#
WOD Notes: TD = 23-30 min. You may break up the work anyway you’d like, however it is preferred that switch every 5 reps for each movement. If you’re uncomfortable with snatching, you may use a lighter weight than the thruster. Try to partner up with someone who will use the same weight. The GI Janes should be a sprint, since you’re only doing 5 at a time. Only 1 ball/team for the run (one person may run with it the entire time if you want).
Assistance
a) GHD Sit-ups – 4×10 (tempo – 5 sec down / 5 sec up)
b) Lat Pullover: 4×10
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom. Heavier than last wk!
REMINDER: Rage Family Party is today at the Levine’s at 2pm! I hope to see everyone there!
One arm carries with the 10am class!