Thursday

We saw some pretty amazing lifts today and several PRs already. Remember, in 6 weeks we will do the benchmark WOD and these 2 lifts again to see how well we are doing. 

Keep up the good work.

Group Warm up

400 meter row

10 air squats

bear crawls - down and back

heel kicks - down and back

sumo walks - down and back

30 second hand stand hold

Skill

3 rounds

6 pistols - try to move up to the next progression

5 strict ring dips

5 strict pullups

Strength

Death by Hang Snatch 135/95, 115/80, 95/65

Minute 1 = 1 rep

Minute 2 = 2 reps

Minute 3 = 3 reps

and so on until you can no longer finish the reps within the minute

*15 minute cap

Then:

Death by  Plate Situps (increase by 2 each minute)

Minute 1 = 2 reps

Minute 2 = 4 reps

Minute 3 = 6 reps

And so on until you can no longer finish the reps within the minute.