03/20/17: Snatch, then 21-15-9
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WOD:
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Boot Camp:
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A.) AMRAP 20:
10 KB Swings
30 M Farmers Walk
5 Wall Climbers
30 M Farmers Walk
B.) 21-15-9:
Wallballs
Calorie Row
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Snatch: Go as Heavy as Possible in 20 Minutes
B.) 21-15-9:
OHS (95/65#)
Calorie Row
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Banded Hamstring Curls: 10
A2.) Monster Walk (Lateral): 10 One Direction, 10 Other, 4X
B.) Back Squat: Establish a 10-Rep Max, then 95% x 10, then 90% x 10
C.) RDL: Medium Weight x 10, 3X
D1.) Full Range GHR: 10
D2.) Static Hold on GHD Facing Down: 30 Seconds, 3X
E.) AMRAP 8:
30 M Bag Push
30 M lunges w/ Bag
Post results to SugarWOD!
Optional: EWOD/CoreWOD
