WOD LOG
 | Wed, Jul 1 2020 |  |
ROCK SOLID(Time, Adv, Sca, Fdn) WOD: 30-20-10 THRUSTERS ALT PISTOL SQUATS 300M RUN EACH ROUND TIME CAP: 15 MINUTES ON THE LAST RUN, YOU MUST GET BACK TO YOUR BOX TO CALL TIME. NO RUNNING IN THE GYM OR YOU GET A 5 SECOND PENALTY. RX+ 135/95, ALT PISTOL SQUATS, RUN RX 95/65, ALT PISTOL SQUATS, RUN RX2 75/55, MODIFIED PISTOLS OR LUNGES, RUN RX3 65/45, 45/35, MOD PISTOLS OR LUNGES, RUN OR 300M ROW SKILL: SNATCH Part 1: On the :90 seconds for 3 rounds: 3 OHS + 1 HSQSN + 1 SQSN 40% 1RM for the 3 sets. This is a warm up/primer. Keep the weight light. Part2: 1 Low hang snatch + 1 SQSN 3 @ 72% 2 @ 77% 2 @ 82% ***Low hang snatch is just above the floor, but not touching. Stand the bar up then lower to just above the floor. 2nd rep starts from the floor.
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