6/9/2015

Warm Up
Skill transfer exercises
1-2-3 Snatch push press
4-5-6 OH Squat
7-8-9 Heaving Snatch Balance (no footwork)
10-11-12 Snatch balance (no dip)
13-14-15 Snatch balance
2 Rounds for total reps
In 3 minutes complete 100 Double Unders (250 singles) with remaining time ME OH Squats 95/65#
REST ONE MINUTE
In 3 minutes complete 100 Double Unders (250 singles) with remaining time ME KB swings 55/35#
REST ONE MINUTE
In 3 minutes complete 100 Double Unders (250 singles) with remaining time ME wallballs 20/14# @ 10/9
REST ONE MINUTE
Score is your total number of OHS, KBS & WB
Elements WOD
15 minute AMRAP
1000 M Row buy in
20 box jumps
20 KB swings
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