Abs/Booty
3 Rounds of
30 Bicycles
25 OH Squats
20 Rocky Sit ups (w/ a twist)
WOD
21 Min TIME CAP -
4 Rounds of:
4 Hang Power Snatches (65/95)
8 Hand Stand Push ups
Rest 1 Min
4 Rounds of
4 Power Snatches (75/115)
8 Deficit Pu’s (25/45)
Rest 1 min
4 Rounds of
4 Squat Snatches (95/125)
8 Push Ups
Rest 1 min
100 Dubs
100 Hollow Rocks
Alternatives
Dumbell Snatches w/ tricep pu, reg. Push up, knee push ups
50 Goblet Squats at end (35/53)
or
100 Air Squats
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Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul
Congratulations to all the participants of the open and especially congrats to the quarterfinalist and the age qualifiers! All of our coaches qualified! Espresso congratulations to those that particip