OPEN GYM
Warmup
STRENGTH
10-8-6-4-2-4-6-8-10 reps for load:
Bench press– Rest 2:00 between sets.
– Increase load across as many sets as possible.– Begin the first set at 60% of your 1-rep-max bench press.
WOD
RX
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)
SCORE:
LOAD
Level 2
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)
SCORE:
TOTAL TIME
Level 3
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate with a partner:
40 DB Turkish get-ups
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