Box Brief:
Weekly WOD breakdown https://crossfitmainline.com/?p=23715
Wayne Endurance Bring a Friend Week 4.23- 4.30
Weekly WOD breakdown https://crossfitmainline.com/?p=23715
Wayne Endurance Bring a Friend Week 4.23- 4.30
Warm-up
2 Rounds of:
7 Power Snatch
12 Wallballs
15 Calorie Row
7 Power Snatch
12 Wallballs
15 Calorie Row
Metcon
“Mustang Sally”
In teams of 3 for time:
100-80-60-40-20
Power Snatch (95,65)
Wallballs (20,14)
Calories on the Rower
Rx:(75,55)
L2: (65,45)(14,10)
L1: (55,35)(10,8)
Sub Row for: Cals on Bike or Ski Erg
100-80-60-40-20
Power Snatch (95,65)
Wallballs (20,14)
Calories on the Rower
Rx:(75,55)
L2: (65,45)(14,10)
L1: (55,35)(10,8)
Sub Row for: Cals on Bike or Ski Erg
Intent: Come up with a strategy before starting that today that will minimize transition and allow for consistent work for the duration. Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.
$ Out
1a) Banded Alphabets: 2×1 set on each side
1b) Banded Pull-through: 2×20
1b) Banded Pull-through: 2×20