2/28/2018 – WOD

Strength
Snatch – 10 min running clock: 5 EMOM for 6 minutes (30 total reps) @ 70% of PS, then work up to 90% for the remaining 4 minutes.
—3 PS + 2 full snatch

Conditioning
13 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
12 C2B Pull-ups (Rx+ = 15)
250m Run

WOD Notes: TD = 4-5 rd. C2B scale = 8-10 reps/rd or chin over bar. You may also do banded Pu if you can’t do an unassisted PU. The run is to the fire hydrant and back to Rage.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25 (rest 60 sec between sets)

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