Friday, April 29, 2016

Posted: April 29, 2016 by jmdimitri in WOD

AMRAP 20
Up Ladder of:

Single Arm DB Snatch (R + L=2)

T2B

Single Arm DB Row (R + L=2)

200m run

.

*

2 Sn + 2T2B + 2DB Row + Run

4 Sn + 4T2B + 4DB Row+ Run

6 Sn + 6T2B + 6DB Row+ Run  

8 …………

.

**DB weight:

Rx. (20-25/40-45), 

Adv (35-40/55-65)

.

Finisher:

6 X 100m sprints 

-rest during walk back to start 

  

Oly 6pm

1) CnJ 

Warm up to 80% then three waves

4×1/85,90,93,95

2) Sn Pull

4×3/95,95,100,100

3) BS

5×3/80

2×2/85

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