WORKOUT OF THE DAY
5 Rounds, Each For Time:
20 DB Hang Power Snatch (AHAP)(10/arm)
30 Wall Balls (20/14)
40 Tucks
50 Double-Unders
…rest 3 minutes b/w rounds…
Unlike each of the rounds yesterday, each round today is and will be significantly longer. The DB hang power snatch will be done as 10 on a single arm and then 10 on the other. Make sure you can do each set of 10 unbroken. The wall balls will be your biggest challenge. Look to get these done in 3-4 sets per round. You will learn to love wall balls when you make the focus the quality of your squat. A good squat equals a good wall ball. For reference to a tuck watch the video. Video is Rx. To scale this: 1) place hands and heels on ground at the start of each rep, 2) heels on ground and hands at side. Spend right around a minute on each round of dubs.
WOD AT HOME
For Time:
150 Burpees
*Every 2 Minutes perform 25 Double-Unders
**If you have a weight vest wear it
…immediately into…
1 x Max Effort Wall Sit
1 x Max Effort Plank Hold
