Mon Aug 14th

Pre Warm-Up
3 rounds
15 KBS
5 burpees

 

 

Warm-Up
Jump Rope Drills
Snatch Drills

 

 

WOD
Event 4 – The Strongside Competition 2017

 

Individual
Rx
For Time – 16min cap
Buy in: 100 DU
5rds
4 Snatch @ 135/85
7 C2B
Cash Out: 100 DU

 

Masters
Snatch @ 115/75

 

Scale
For Time – 16min cap
Buy in: Run 400m
5rds
10 Snatch @ 95/65
50 Single Under
Cash Out: Run 400m

 

Rx Teams
For Time – 24min cap
1 athlete at a time in relay format
40 DU
20 Snatch @ 75/55
*Once each athlete has completed that work
2 Athletes go as a pair to accomplish the work any way
80 DU
40 Snatch @ 115/75
*Once each set of athletes has gone and both pairs have accomplished the work, then all 4 Athletes may begin the below and get the work done any way
160 DU
60 Snatch @ 135/85

 

Scale Teams
For Time – 24min cap
1 athlete at a time in relay format
30/20cal on AB
15 Snatch @ 75/55
*Once each athlete has completed that work
2 Athletes go as a pair to accomplish the work any way
60cal on AB
30 Snatch @ 95/65
*Once each set of athletes has gone and both pairs have accomplished the work, then all 4 Athletes may begin the below and get the work done any way
120cal on AB
60 Snatch @ 115/75

 

 

Cool Down
1.) 5min on AB
2.) Spend 5min foam rolling shins

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