Sandhills at 8am, everyone welcome!
Open gym WOD 3-5pm
A.) Every 2 min x7:
3 Power Snatch
5 Bench Press
7 Strict Pullups
You choose the load for each movement. E.g Power snatch 80% of 1rm, Bench Press 75% and add weight to strict pullups if you can do 12+ fresh or use a band if you can not complete 7+ bodyweight.
B.) 4 Rounds:
10-20 Second L-Sit
10-15 Toes to bar or abmat situp
Rest 60-90 seconds.
WOD without equipment
Either come to the sandhills at 8am or..
A.) 5 Rounds for time:
200m Run
20m Burpee Broad Jump
B.) 3x1min on/off Hollow Rock
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