1) Snatch balance 10 x 2 go moderate here work on trying to catch rock bottom and hold for 3
2) Pendlay row 5 x 6 hold at top 5 count so go light, keep shoulder blades tight
3) For Time:
25 wallballs
250m row
25 Wallballs
500m Row
25 Wallballs
750m row
25 wallballs
1000m row
If your wallballs have been decent go normal weight and go unbroken all rounds
If your wallballs need some work, go heavier and higher, still move though
4) Plan ahead on this one, once you finish your wod you have 2 minutes rest and then hit 20-50 reps for time on you main gymnastics goat.
No comments:
Post a Comment