Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x hang snatch
1 x snatch 2inches from floor
1 x full snatch
22:00 - 32:00
B)
Open wod 11.4
10 min amrap
60 x bar facing burpees
30 x overhead squats (120,90)
10 x muscle ups
39:00 - 51:30
5 rds
Every 2:30 -
10 x barbell rows
10 x strict t2b/leg raises
30 x Russian twists
Accessories
1)
5 x 10 strict reverse grip c2b/pull ups
With
5 x 12 pistols
2)
5 x 10-15 dumbell curls
With
5 x 30 back extensions