Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete 21-15-9-6-3 of:

Thrusters (45kg/30kg)

SDHP (45kg/30kg)

5 m Shuttle Run

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TC = 10 min

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) Take 5 min to Work up to a heavy load on each of the following

1st 5 min – Power Snatch

2nd 5 min – Snatch, Snatch Balance

3rd 5 min – Snatch

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Score = Loads on each

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EXTRAS WOD

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Time to complete 10 Reps of the following complex – 1 Muscle-up, 2 Dips

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Score = Time

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LITE WOD

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1) Complete 21-15-9-6-3 of:

Thrusters (25kg/15kg)

SDHP (25kg/15kg)

5 m Shuttle Run

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TC = 10 min

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) Take 5 min to Work up to a comfortable load on each of the following

1st 7 min – Power Snatch

2nd 7 min – Power Snatch, OHS

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Score = Loads on each

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Delme ready to launch our “deluxe” wallball on 16.4 with Niraj keeping count.