Thursday 5-18-17 WOD

Sabrina & Michelle very concerned about their partner Carrie after completing 1000 Wall Balls...

Thursday 5-18-17 WOD

A.

3 Rounds NFT
8 Single leg back lunge / leg (complete eight reps on one leg then eight on the other)
5-8 Strict HSPU (use deficit if needed) Scaled box variations are preferred or seated DB strict Press.
10 Strict Russian KBS 80/100# (Straight arms and full body engagement at the top of the movement).

B.
3RFT
10 Power Snatches 65/95#
15 Pull Ups
20 Wall Balls 14/20#

Part B.
Buy In Run 200m
Cash Out Run 200m

5 burpee penalty for breaking up any of the reps in any of the three rounds above. The penalty can be paid in full at the end of the three rounds before the run, and will be included in the final time...