Saturday 30th July 2016 WOD & Barbell

In 15 mins play green light red light 

Additional Work:

Part 1 
to be done 30 mins before class:
3 rounds for time of :

16 TTB
8 Hang power cleans @100/70

*Goal is to finish in under 5 mins everything should be unbroken scale to achieve this

Part 2
30 mins after the class
6x 500m row/ski
2 min rest inbetween rounds

*Goal is to be no more than +2/-2 different on each sprint

Barbell Week 5 session 3

• Block snatch 5 x 2 75%
• Muscle snatch 5 x 3 75%
• Back squat 10 x 3 80-90%
• SOTS Press 3 x 3

In 12 mins Complete 3 rounds of:

in 2 mins complete:

• 200m run
• Max double unders

In 2 mins complete

• 200m run
• Max Ab mat sit ups

  *score= total max reps in double unders and abmats