WOD for 11/5


A. 10 min Gymnastic Practice (HS, HS Walk, Kipping/Butterfly/MU)

B. 3 x 500m Row for individual times
*Row with the damper on a 1, then a 5, then a 10. Try to keep the same S/M and take note of the difference in time, distance and how you feel.

C. 5 Rounds For Time:
– 10 Wall Balls (20/14)
– 10 KBS (53/35)
– 10 Pistols (5 each leg)
– 2 Power Snatch (95/65)
**increase snatch reps each round by 2, so by the 5th round you are doing 10 snatch (R1=2, R2=4, R3=6, R4=8, R5=10)**

Olympic Lifts