8am-10am: Open Gym
10am: Group WOD
Teams of 2 – 10 rounds for time of:
3 Power Snatches, 185/125 lbs
9 Box Jumps, 30/24 in
27 Double Unders
Team workout today! This is a for-time workout and athletes will be working back and forth between rounds in an “I go, you go” format. Each athlete will complete a total of 5 rounds. The power snatch is intended to be done at a heavy load. The box jump is at a higher height than normal, although this is still a very manageable height. The double unders are a relatively small rep scheme and ideally, getting them done in an unbroken set. If athletes don’t have double unders they should modify to doing 45 single unders.
3 rounds for quality of:
50′ Sled Drag, pick load
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Side Lying Leg Raises
Accessory work today is focusing on the lower body. The sled drag is meant to be done at a heavier load but allows for the full 50′ to be done unbroken. The wall sit has you holding a medball between your legs. This should be done with a weight you can hold an entire :20sec with. The side-lying leg raise is 20 reps per side and should be done with control. Rest as needed between rounds and movements.