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12.09.28

27
Sep

12.09.28


Competition style: 5min WU MAX!

WOD 1:
“Annie”

50 40 30 20 10
Dubs
sit-ups

Rest (3min starts after the last finisher)

WOD 2:
12 min AMRAP
Rx
4 rind dips
6 Push press 115/83
12 OH Standing lunges 45/35
RX+
3 MU
6 Hspu ( hands on 25’s w/ abmat)
12 OH Standing lunges 45/35

rest 5min

WOD 3:
8min exactly to find
1Rm Snatch
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– Treat today like any regulated sports competition. Time is limited so be on time! if you are late you have to take a zero on an event. explanation of the movements will be minimal (to non existent) have your weights and mind set on what you will  be doing for all three events. Have your all your bars and equipment ready to go at the start of Wod 1. Snatches may run over “coaches call”.