Friday (2016MAY20)

-Yea P Diddy tell’em

 

WOD:

9min AMRAP

9 Single Arm KB Step ups

9 KB Snatch

9 KB Turkish Situps

27 Double Unders

rest 1min

6min AMRAP

6 Single Arm KB Step UPs

6 KB Snatch

6 KB Turkish Situps

18 Double Unders

 

Speed:

5 Rounds

Suicides Runs

25ft-50ft-75ft-100ft=1 Suicide Run

rest 1:1

 

Weightlifting:

Warm Up w/ OH Squat Variation-

1RM w/ 5sec Pause, then 73% x 3- 1st rep paused 5 secs

 

Front Squat- No pause w/ belt

1RM

 

Snatch + Hang Snatch

1RM, then 90%- 2×1

 

Cardio- CFWT WOD

 

GHDs 3×8
Mobility