Warm up: pvc/mb -- 10 pass thrus, 10 windmills, 10 alt straddle toe touches; 2 x 10 shrugs, cleans
Skill Focus: Spend 5-7 min working on the bar warming up for the emom. . .
EMOM for 12 min perform
1 pc + 1 hpc + 1 hc + 3 oh (use 65-75% of 1 rm pp)
WOD:
Level 3 (rx+)
7 hspu strict
7 T2B
7 kb snatch 53#/35# (total)
7 RFT
Level 2 (rx)
7 hspu (kipping or strict)
7 T2B
7 kb snatch 53#/35#
7 RFT
Level 1
7 hspu (banded, box, floor or db sh pr)
7 kte
7 db snatch wgt appropriate
7 RFT
Post emom weight used and time for score
Happy 36th Birthday to Don!
Skill Focus: Spend 5-7 min working on the bar warming up for the emom. . .
EMOM for 12 min perform
1 pc + 1 hpc + 1 hc + 3 oh (use 65-75% of 1 rm pp)
WOD:
Level 3 (rx+)
7 hspu strict
7 T2B
7 kb snatch 53#/35# (total)
7 RFT
Level 2 (rx)
7 hspu (kipping or strict)
7 T2B
7 kb snatch 53#/35#
7 RFT
Level 1
7 hspu (banded, box, floor or db sh pr)
7 kte
7 db snatch wgt appropriate
7 RFT
Post emom weight used and time for score
Image
Happy 36th Birthday to Don!
Image
Image
