WOD-
In teams of 2 complete the following:
2 Mile relay run (switch every 400 meters)
Move 8,000(6,000) pounds from ground to overhead
*One person works at a time during ground to overhead
30:00 Time Cap
Post times to comments and BTWB
SPRINT-
In 18 minutes:
Run 200m
6 Toes to bar
2 Handstand push-ups
Run 200m
8 Toes to bar
4 Handstand push-ups
… continue to add 2 reps to each movement after every 200m run
WEIGHTLIFTING-
Strict Muscle Snatch + Snatch Grip Strict Press Behind The Neck + Pause OHS (3 sec pause) + Tall Snatch+ Zotts Press: (3+3+2+2+3) x 3 sets
Pause Snatch Balance + Pause OHS (2+1) x 3, (1+1) x 3 sets
Pause Snatch: 2×3, 2×2, 3×1
Pause Front Squat: 5×3
3 sets:
Back Extensions x 10
Side Plank Hold x 45 sec each side
