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Tuesday 12262023


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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