WOD NOTES:
Interval work today.
Fitness and Performance
4 sets for reps
60 seconds DU
30 seconds Rest
60 seconds Wall balls
30 seconds Rest
60 seconds Rowing Calories
30 seconds Rest
60 seconds Plank
30 seconds Rest
Sport
Dynamic prep
Chest opener x 60 seconds
Quadraped open book x 6 each side
Dowel pass thru x 10
Empty bar warm up of the following complex
7 sets of complex:
Snatch + Snatch balance + OHS
Work up to heavy set
5 x 3
BTN Jerks
15.3 Repeat
14 minute AMRAP
7 MU
50 wall balls 20/14
100 DU
