16 February 2013

 

WARRIOR:   DECK OF CARDS

  • SPADE = BURPEE BOX JUMP
  • CLUB = HSPU
  • DIAMOND = O/H SQUATS
  • HEART = BARBELL ROLL OUTS
  • JOKER = 400m SANDBAG RUN

NUMBER ON CARD IS REP SCHEME

 

STRENGTH:  SNATCH

5/5/3/5/5 – 65/65/80/75/75

ACCESSORY WORK: 

  • 10 DB Push Press (45/25)
  • Tuck Jumps

WOD:  SNATCH LADDER

AMRAP:  10 MINUTES

  • 30 Snatches (65/45)
  • 30 Snatches (95/65)
  • 30 Snatches (115/85)
  • 30 Snatches (135/105)
  • 30 Snatches (155/115)
  • 30 Snatches (185/135)

Continue until time runs out

CORE: 

50 Burpees