MONDAY, JULY 17, 2017

 

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STRENGTH: Snatch Work

3 x 3 Snatch Balance

5 x 2 Hang Squat Snatch (50%-60%)

 

WOD: “Isabel”

30 Snatches for time (135/95)

Spirit of the WOD – Given that this is a benchmark workout, push to use a challenging weight that can be accompanied with proper form. The goal is to have this workout finished in 5 Minutes or less.

 

AFTER PARTY: Banded Internal Rotation Hip Stretch w/ Kettlebell, 1 Minute each side

 

***404 MISSFITS @ 10AM***

2 Rounds –

40 Kettlebell Swings (40#)

30 Dumbbell Hang Power Cleans (20#)

20 Knees to Elbows

10 Push Press (75#)

 

***404 ENDURANCE @ 6:30PM***

18 Minute EMOM

Odd: 40 Double Unders (or 30 Seconds of attempts)

Even: 200m Run

Finish with 100 Abmat Sit-Ups

 

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