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13.12.02 Monday

1
Dec

13.12.02 Monday

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Pre:
ME Handstand holds x 2 (full rest between)
ME Chin over the bar Pull-up hold x 2

Strength:
– Back squat – 87% x 2 x 5
– Snatch deadlift – 118% x 2 x 3

WOD:

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.