Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Snatch/Power Snatch
Find 3rm
WOD 3 Rounds
30 Pullups
15 Thrusters
9 Push Press Each
400m Run
*Partition Pullup reps as needed, but only one person on bar at once (30 reps total)
*Partition Thrusters as needed within Team (15 reps total)
*Bar cant touch the ground once Thrusters are started until last Push Press is completed
*9 Push presses each (NO PARTIONING)
*Start run together, but first Team member back can begin Pullups.
Post loads/time to comments
3 rounds for Time.
ReplyDeleteI did the individual WOD today due to ood numbers.
21 Pull up's
15 thrusters at 30kgs
9 HSPU.
400M run
24:48....
HSPU are my enermy!
Had a great session tonight at Crossfit St Mary's.