(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec tubing back flies, 5/leg rev stepping lunges, 10 straight legged sit-ups, 5 DB snatch to OHS per arm (lighter wt), 10 hanging shrugs
SOD
3 x 6/leg^ Pitcher squats & 3 x 10-15 weighted straight legged sit-ups
WOD
3 rounds for time of:
10 DB Power Snatches, left arm (50/35) (50+ 35/20)
10 Single-arm Overhead Squats, left arm (50/35) (50+ 35/20)
10 Strict pull-ups (50+ kipping OR 5 strict)
10 DB Power Snatches, right arm
10 Single-arm Overhead Squats, right arm
10 Strict Pull-ups
