2018-08-03 WOD

WARM
std warmup
400m medball run 12#

MAIN

A. 3 rounds
{
3/leg one-legged box jump 8" (2x45# plates)
6 Snatch balance 45#
9 ring rows
}

B. 5 rounds, 1 min per movement for 25 min
{
i. 12 HSPU (12 ub first round, then 7+3, then 6+3 for last 3 rounds - 49 total)
ii. 12 pullups (12 unbroken per round)
iii. 20 cal AirDyne (did 25 one round)
iv. 5 power snatch 75# (Rx was 6)
v. rest
}

C. Accessory work - 3 rounds not for time
{
30s SquatHold w anti-rotation band
8 banded face pulls w 2s hold
4/arm OH DB Squat 15#
}