Wednesday, June 21
Warm-up
5:00 or 3x:
10 sec bridge
High knee skips
Carioca
10 dip-drive-shrug-high pull
10 snatch catch
WOD
Tier 1:
21-15-9-6-3
Single-arm DB snatch (55/35) - each arm
Toes 2 bar
Run (800-400-200-100-50)
Tier 2:
21-15-9-6-3
Single-arm DB snatch (scaled weight) - each arm
Knee to elbow
Run (800-400-200-100-50)
Tier 3:
15-9-6-3-1
Single-arm DB snatch (scaled weight)
Sit-ups
Run (400-200-100-50-50)
MWOD
