WOD NOTES:
Today is the day! We’ve worked hard the past 5 week.
Now it’s time to see if that hard work has paid off?
Good luck everyone!!
Fitness
warm up NFT:
500 m row
20 walking lunges
20 ring rows
20 scapular push ups
skill work:
5 sets
30 seconds DU practice
30 seconds Rest
WOD:
Accumulate time,
in the fewest sets possible:
1:00 minute Handstand hold
2:00 minutes Active bar hang
4:00 minutes Sitting in Squat
2:00 minutes Hollow hold
1:00 minute Support on rings
Performance
Build up to 1 RM Back Squat
Sport
30 minutes
Build up to 1 RM Snatch
With time remaining
Build up to 1 RM Back Squat
