Warm up:3x
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold
Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3
Wod:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
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5 x 305# for last DL set
ReplyDelete8:22 for the WOD
good fun, heart almost leapt out of the throat at the end ...