Strength/Skill: (18 minutes)
With a partner
2x800m run
WOD: (8 minutes)
3 RFT
12 DB snatches 55/35
12 alternating pistols
12 ring dips
Time cap: 8 minutes
EXTRA CREDIT: 3 minute AMRAP toes-to-bar immediately post WOD
Score:
-Slowest 800m time
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes
-for the 800m runs, each partner runs 2 times, one works while the other rests
-DB snatches may be broken any way
-Pistols must be alternating, scale pistols to band assisted, then to a box, then to air squats with double the reps
-Scale ring dips first to parallel bar, then boxes. NO BANDS.
With a partner
2x800m run
WOD: (8 minutes)
3 RFT
12 DB snatches 55/35
12 alternating pistols
12 ring dips
Time cap: 8 minutes
EXTRA CREDIT: 3 minute AMRAP toes-to-bar immediately post WOD
Score:
-Slowest 800m time
-WOD time
*If capped, uncompleted reps added to time cap as seconds
Coach’s Notes
-for the 800m runs, each partner runs 2 times, one works while the other rests
-DB snatches may be broken any way
-Pistols must be alternating, scale pistols to band assisted, then to a box, then to air squats with double the reps
-Scale ring dips first to parallel bar, then boxes. NO BANDS.
READY...SET...GOOOOOOOOO!!
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