Warm Up: Run 400m, Burgener warm up (snatch grip) .
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WOD: 5 rounds for time of
5 snatch (135/95)
15 meter handstand walk (yes, there are substitutions/scaling for this)
1 suicide sprint (start line - 5m -10m) I will explain if you've not done them before
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Endurance: Sprint 800m, sprint 400m, sprint 200m, sprint 100.
***Rest between each of the sprints, the amount of time it took you to run it.***
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Core: 50 GHD sits ups, 30 back extensions (45#/25#) -- break them up however you need to
---------
WOD: 5 rounds for time of
5 snatch (135/95)
15 meter handstand walk (yes, there are substitutions/scaling for this)
1 suicide sprint (start line - 5m -10m) I will explain if you've not done them before
----------------
Endurance: Sprint 800m, sprint 400m, sprint 200m, sprint 100.
***Rest between each of the sprints, the amount of time it took you to run it.***
------------
Core: 50 GHD sits ups, 30 back extensions (45#/25#) -- break them up however you need to
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