Please note: Sunday's wod is at 9, there is a nutrition hour at 10, and then we will all be going out to Kaptain Jimmy's for a breakfast buffet around 11. 

 

3 Sets:

10 rep Front Squat, begin with 50%

Rest 2 Minutes

**add weight as comfortable for rd 2 and 3

 

-then-

 

Tug of War Tournament

**180 lb sled in the middle

 

-then-

 

Partner A holds the squat position while Partner B works

AMRAP 7 Minutes

10 Russian Kettlebell Swings @ 70/55

40 yd Med Ball Carry @ 100 or 80 for men, 50 or 40# for ladies

 

Level I

Use a kettlebell that feels relatively light, work with coach

20# Medicine Ball

 

Levels II & III

...as RX.  

 

Competitor HW

 

For Time:

10 P. Snatch @ 95/65

10 P. Snatch @ 135/95

10 P. Snatch @ 155/115

10 Muscle Ups

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