Hannah’s 24th Birthday WOD on Saturday!!

____________________________________________

Skill:
5 sets of Handstand then bring knees down to rest on elbows

Strength:
3×1 Snatch @75%
3×1 Snatch balance @75-80%
3×1 Overhead squat @90%

WOD:
5 rounds (negative splits) of:
300m Row
12 Burpees
12 Toes to bar
200m Run
Rest 2 minutes

Post loads and time to comments.

_____

LEANFIT:
3 rounds for time of:
21 Box jumps
21 Russian twists
21 Kettlebell deadlifts (53 lb./35 lb.)
21 Sit-ups
21 Presses (bar)
400m Run

Post time to comments.
_____

Dynamic Endurance:
5 rounds for time of:
21 Box jumps
21 Russian twists
21 Kettlebell deadlifts (53 lb./35 lb.)
21 Sit-ups
21 Presses (bar)
400m Run

Post time to comments.

Media:
Monday WOD, April 3, 2017