Skill Work:
L-Sit
5:00 total hold time
Strength WOD:
Power Snatch/Hang Squat Snatch
1-1-1-1-1
For Max Load
(Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)
Conditioning WOD:
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Front Squats (75/53)
35 Sit-ups
45 Double Unders
45 Calories Rowed
35 Push Press (75/53)
25 Burpees
15 Lateral Bar Jumps*
For Time
*Jumping over the bar both directions equal 1
Compare to Wednesday, 18 December 2013
Post experience, max weight, and time to comments
Ran 3.1 miles w Janimal at Riverside. She was nice enough to run with me, but while I huffed and puffed and turned all red, she calmly talked strategy on our upcoming competition.
28:57
12:20 RX