A.
Every 2min for 8min:
3 High Hang Snatches
Every 2min for 6min:
2 High Hang Snatches
*Focus on vertical jump, pulling, then pressing the body under the bar
B.
Back Rack Walking Lunges
5×10 (5/leg)
*start moderate and build into a heavy set of 10.
C.
3 Rounds NFT:
8 One Arm DB Row (per arm)
8 GHRs (3010)
ME Ring Dips
*5lbs heavier than last week’s row. Rest as needed
D.
For time:
50 DUs
50 T2B
50 Wall Balls (20, 14)
50 Deadlifts (135, 95)
50 Box Jumps (24, 20)
*15min cap
A- 155 for sets of 3, 165 for sets of 2
B- 135, 155, 165
C- complete- 10 strict ring dips each rd
D- had 7 box jumps left at the cap, finished at 15:14- T2B were rough after annie wod yesterday.
A: 115 for 3s and 125 for 2s
B: 135 all, yikes
C: 80 for row, Ghd body, 21, 17, 16 dips
D: 11:08, breathing was jacked
A. Backsquat 5×5 @ 225lb. 5-5-5-3-2. Core broke down.
B. 135, 155, 155, 155, 165. Screamed through these. Gonna have a sore ass tomorrow.
C. 70lb rows, GHD sit-ups (ghd is too jank to do gh raises) strict ring dips.
8,8,15- 8,8,13- 8,8,16
D. At 12:08 my right calf locked up on box jumps so I called it.