Friday 20141121Open Class

Posted: November 20, 2014 by ladygrape01 in Uncategorized

S/S/S:

Deadlift

5, 5, 5+  70% of 3rm

.

WOD:

3 min AMRAP

-200m run

– Unbroken Reps Wallballs (20/14)

Rest 1:30

3 min AMRAP

–  200m Run

– Unbroken Reps OH Walking Lunge (45/25)

Rest 1:30

3 min AMRAP

– 200m Run

– Unbroken Reps Alt DB Snatch (Heavy)

*Score is total Reps of Wallballs, Lunge, Snatch.

Scaling Options:

Run -> 150m row

OH Lunge -> weight as needed

DB Snatch -> weight or cleans if shoulder is bad

.

Xtra:

4 rounds

2 Sandbag Get-ups per side

30 Sec Banded Hamstring Stretch

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