5pm Zoom Weightlifting
https://udel.zoom.us/j/92136517798
Password: 204727
5:45pm Zoom WOD
Meeting ID: 764 4783 6870
Password: 1DaUJz
Strength
3 Position Snatch – 1 Set Every 90 sec x 6 sets @ 70-85%
Conditioning
3 RFT
20 Thrusters 95/65# (RX+ = 115/75#)
10 Bar Muscle-ups or (10 Strict PU + 20 HR Push-ups)
400m Run
WOD Notes: Goal is 11-14 minutes. Thrusters should feel light to where you can go unbroken almost every round & feel challenging! The run is where you should try to recover. If you don’t have a barbell, it is 20 DB Thrusters 50/35#. If you only have 1 DB, you will do 30 Thrusters each rd (15R+15L). You may do 2 Rounds of: (5 strict PU + 10 HR Push-ups) each round if you want, so that you can keep moving. If you don’t have a pull-up bar, wedge a blanket through a door and do 10 Difficult Ring Rows each rd.