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WOD

WOD

By Coach Lunney | In WOD's | on December 4, 2017
COMPETITOR

21-18-15
Burpee Box Jump-Overs
Single-Arm DB Hang Power Snatches (50/35 lb.)
Air Squats

RXD

21-18-15
Burpee Box Jump-Overs
Single-Arm DB Hang Power Snatches (35/25 lb.)
Air Squats

FITNESS

18-15-12
Burpee Box Step-Overs
Single-Arm DB Hang Power Snatches
Air Squats

 

COMP WOD:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

7 Rounds for time:
250m Row
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-

– Goal is to finish each round under 2 minutes, with total time including rest under 20 minutes.

For Quality:
40 Back extensions

– These are to be done slow and controlled, and as true back extensions with a rounding of the low back during each rep.

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