WOD 8/12

Performance – Week 6 of 8  Work Capacity
A. Snatch RDL + Hip Snatch x3x6 rest :90 by feel
B.
8 Rounds
300 M Run
3 Front Rack Walking Lunge/leg  @ 95 lb, 65 lb
3 Push Press @ 95 lbs, 65 lbs
*Total time recorded
*push hard on the run, catch your breath on the lunge/PP
C.
2 Rounds
10 Hollow Rocks
10 Supermans
10 Scap Pull-up

Foundations
Skill:
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

A.
20:00 Minutes
20 Tic Tacs
15 KB Swings
10  Box Jumps
5 Push ups
400 M Run
*Rounds recorded

“Good is the enemy of great.” ― Jim Collins

Push-Up Man and Laila visit the Arctic Circle!