Wednesday, October 15, 2014

Posted: October 15, 2014 by jmdimitri in WOD

4 x 10
Heavy Russian KBS
(Try to increase weight)

For time:
30 Burpees
20 Box Jumps (20/24)
10 Handstand Plate Walks

400m Run
10 Handstand Plate Walks
20 Box Jumps
30 Burpees

*Sub HSPU/Plank Plate Walks
Click here: Handstand plate walks for demo video

Oly (7pm)
7 sets of the following:
Hang Snatch, Snatch, Snatch Balance

Pause Snatch (1-2 seconds pause at knee) – 4 x 2

BN Snatch Grip Push Press – 4 x 4

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