WODs for Thursday, 8/3/17

Strength: Deadlift 3×5 GHD Sit-ups or Hip Extensions (alternate days) Rest 1-2 minutes

Met-Con: 10-8-6-4-2 Snatch (must squat) 50 Double Unders after each set of snatches

Stretch:

Full Body Stretching Series #5

KB WOD:

Strength:      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:      400 meter run 40 meter KB overhead lunge (switch arms at 20 meters)

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