WODs for Thursday, 4/20/17


WODs for Thursday, 4/20/17


Shoulder Press Knees to Elbows or Toes to Bar

Met-Con: 6x2min rounds alternating between A + B A) 10 wallballs then AMRAP 8 deadlifts  & 6 burpees over bar rest 1 minute B) 16/12 cal row then AMRAP 6 power cleans  & 8 box jumps

*On subsequent rounds, athletes can start where they left off on AMRAP

Stretch: Full Body Stretching Series #2


KB Strong Cycle 4 minute Snatch Test: Should be heavy.

One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.

Met-Con: 3 Rounds:

200m run 15R/15L One arm KBdeadlift touch bell on the outside of foot 30 Abmat Sit-ups 30 Power Swings

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