Strength

Snatch balance

8x1 building

finish 5-10# heavier than last week

 

WOD

3 person team WOD

10 rounds  

9 snatches 135/95  

Each person must perform 3 snatches a round

45 wallball 20/14

Each person must perform 15 wallball a round  

30 min time cap

 

Comp HW

Accumulate 5 peg board ascents 

3 rounds  

20 ghd sit ups with a 5 second hold at parallel every 5 reps

20 ghd hip extensions with a 5 second hold at parallel every 5 reps

then

10 ghd back extensions  

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