Friday 2015.04.03

Apr 2, 2015

Pre WOD Mobility

Strength

1a) 3×3 Snatch Pulls, heavy but perfect 1st pull mechanics

Keep the arms straight but not stiff, if the elbows bend a bit after extension that is fine and preferable to locking the arms out and causing the bar travel forward.

1b) 3x Max Effort Ring Dips. Don’t kip.

Conditioning

For time:

  • Row 300m
  • 10 Wall Ball (20/14)
  • Row 300m
  • 20 Wall Ball
  • Row 300m
  • 30 Wall Ball
  • Row 300m
  • 40 Wall Ball

Strict 12 minute time limit (for scoring purposes 10 meters = 1 point or 30 points for 300 meters, round down to nearest 10). If you are competing in Festivus use the specific target/weight for your division.