WOD 10/28

Performance – Week 1 of 8 Strength Phase
A. Hang Clean x3x6 by feel (appx. 70-75%)
*Clean weight recorded

B.
On a continuous clock
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs  (Total)
@ 6:00
5 Rounds
5 Ring Rows
20 Double Unders
@ 9:00
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)

C.
3 Rounds
:60 Hollow Hold
:60 Hamstring Stretch

Foundations
Skill:
Clean

A. Clean x1-2×6
B. DB Walking Lunges x10/Totalx4

2 Rounds
25 Wall Ball
25 Single Jump Rope

Core-
DB Windmills x5/5×3

“The harder you work, the harder it is to surrender.” -Vince Lombardi

Coach Wes qualified for the American Open over the weekend by Snatching 286# and C&J 352#!