WOD: Tuesday 7/07/2015

Strict High Knees/Toes to Bar
5 x 5 Sets

then:

In Partners - For time:
Row 2km
100 Wall Balls
50 Hang Power Snatch
25 Handstand Push Ups
Can be completed in any order but once an exercise is commenced you cannot move on until completed - only one partner working at a time

Post times to comments.

Endurance - Workout of the Week
"Kelly"
5 Rnds for Time:
Run 400m
30 Box Jumps (20"/24")
30 Wall Balls (6kg/10kg)

Barbell
1) Snatch + Hang Snatch + Snatch: 50%, 60%, 4x70%, 80%
Alternate between:
a) Back Squat: 5@50%, 5@60%, 5@70%, 2x3@80%, 2@90%
b) 6 x 3 Pause Snatch High-Pulls - 3sec pause at knee, work to at least 80% of 1RM Snatch