WOD NOTES:
Some longer intervals today.
Decreasing KB loading each set is recommended.
Fitness and Performance
10 minutes:
KB Skills and drills.
For times:
500 m row
Then…
3 rounds
15 KB Swings
15 Ab mat sit ups
Rest 3 minutes
500 m row
Then…
3 rounds
12 KB Jerks
12 Hollow Rocks
Rest 3 minutes
500 m row
Then…
3 rounds
10 KB Snatch
10 V sits
Sport
Master’s Throwdown 3.1/3.2
“CTB Fran” / “HSPU”
0:00 – 10:00 minutes
Fran
21-15-9
Thrusters 95/65
CTB
10:00 – 13:00
Max reps *HSPU
*CrossFit open standards from 2015
