WOD Friday 5/10/19

by | May 9, 2019 | News | 2 comments

Warm-Up:
Coach’s choice

WOD prep:
Above knee 1-second pause power snatch. 10 minutes to build to a heavy single.

WOD:
Cold Brew
5 rounds for time
40 Double Unders
20 Wallballs (20,14)
10 Hang power snatches(95,65)

Option 2:
5 rounds for time
40 Double Unders
20 Wallballs (20,14) (10′,9′)
10 Hang power snatches(75,55)

Option 3:
5 rounds for time
80 Single Unders
20 Wallballs (14,10) (9′ )
10 Hang power snatches(55,35)

Post WOD:
Agile 8

CFS Brief:
Day 11 Nutrition Challenge.

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2 Comments

  1. Ken A.
    Ken A. on May 9, 2019 at 11:25 pm

    So Friday is Hanna (the camel rider’s) 25th birthday. Whether Friday is your rest day (like me), or whether you are s slacker (like Mike O’Neill, Josh Sullivan, Rob Silva), I think that everyone should do 25 burpees in honor of our great Coach Hanna Carson’s birthday. 💪🏻🎂. And this includes Aunt Patty.

  2. Roland
    Roland on May 10, 2019 at 2:51 pm

    Cold Brew: 14:35 #75