Most Recent Benchmark was MURPH on May 29,2017 (540 days ago)

Friday Nov 9,2018

9/11/18


CONDITIONING: Time
Warm UP

2 rondas: 10 kb swing + 10 wall ball + 10 burpees
2 rondas: 3 muscle snatch + 3 hang power snatch + 5 front squat + 5 push press

Power Snatch + Thrusters

8 rondas; 3-5 reps de cada, seguidos y empezando 30/20kg y subiendo peso cada ronda. Recup entre 30' y 60'.  

WOD

2 rounds for time:

30 deadlift 100kg/70kg  
30 wallballs
100 double unders

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