170525 ~ Just a Little Conditioning

Some days....you need to run just rack the weights and run a pure bodyweight conditioning WOD.....

Strength:

Every 90s x 9 min

Snatch Grip DL + 2 Hang Snatch Pull + Hang Snatch @ 65-75%

If moving well, increase weight. Fast Speed under the bar!

Then….

EMOM x 6 min

3 Wall Walks

 **Nose and Toes to the wall**

Conditioning:

“Rope Burn”
120 Double-unders
60 Cal Row
60 AB Mat Sit-ups
90 Double-unders
45 Cal Row
45 AB Mat Sit-ups
60 Double-unders
30 Cal Row
30 AB Mat Sit-ups

(20 min Cap)

Cash Out:

50 GHD Hip Extensions

50 Situps

50 Heavy Russian Swings

 **Break Up sets any way**

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