WOD 8/7

Performance – Week 5 of 8 Work Capacity
A. In 15 Minutes Work to a 3 RM Hip Snatch or Power Snatch
*Snatch Recorded

B.
5 Rounds
10 UB Russian KB Swing AFAP Rest :90
Hill Sprint AFAP Rest :90

C1. Single Leg Hip Extension x10/leg x2
C2. Fire hydrants x10/leg x2

Foundations Test Day
Skill: Row

A. 2 x 500 M Row Rest appx 5:00 Rest (Test)
*record best split

B.
50 Wall Balls
40 KB Swings
30 Push ups
*Time Recorded

“Win or lose, do it fairly.” – Knute Rockne