Competitor's Training for Saturday April 20th

1) Dynamic Warm Up (on your own)

2)Warm Up WOD
*5 rounds:
3 MU's
15 wall balls
* not for time, try to go unbroken. If you don't have MU's do 5 w/ a
band off the floor. If you can only do one, do 1 + 4 off the floor.

3) 15 minutes to find a 1 RM snatch

4) WOD:
"Hope"
3 x 1 min rounds of:
Burpees
Power Snatches (75/55)
Box Jumps (24/18)
Thrusters (75/55)
CTB Pullups
Rest

Score total reps

5) Closer:
2 x 1 min plank hold

…..

DAILY TRAINING

PART I

5 X 300m Row Sprints

Score each individual row on wodify

PART II

Tabata Mash of:

Toes to Bar

Kettlebell Swings

Score total reps