WOD (17-Oct-2018)

Part 1

3 Rds:

  • 7 Squat Snatch @70%
  • 10 Burpee Box Jumps
  • 400m Run
  • 2 min rest

Rest 5 min before part 2

Part 2

3 Rds:

  • 30yd DB walking lunge (40/20)
  • 2 min Max Effort Assault Bike
  • 2 min Rest

Part 3 – NOT FOR TIME

3 Rds:

  • 20 TTB
  • 30 sec Hollow Hold
  • 15 GHD Sit-ups

WOD (10-Oct-2018)

Part 1

3 Rds:

  • 6 Cleans @60%
  • 50 DU’s
  • 3 Snatch (same# as clean)
  • 2 min rest

Rest 5 min before part 2

Part 2

3 Rds:

  • 10 OH Lunge (same# as clean)
  • 400m Run
  • 2 min Rest

Part 3 – NOT FOR TIME

3 Rds:

  • 15 Plank Rollouts
  • 15 V-Ups
  • 10 KTE