Warm up:
400 m scenic run
10 overhead squats with barbell
20 pvc pass throughs
10 overhead squats with barbell
10 push ups
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Strength: Snatch (full)
1 Rep Max
*technique only for New You Members
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NEW YOU WOD
4 rounds
20 slam balls over the shoulder 25/15
100 ft farmers carry with 45/30 DB’s (scale down accordingly)
rest 1 min
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WOD
5 rounds
10 atlas stones 135/95 or 80/50 slam balls over the shoulder
100 ft farmers carry 53/35 (KB’s x 2)
rest 1 min
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Competitors WOD
5 rounds
10 sandbag over the shoulder
100 ft sled push 135/95
rest 1 min
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Cool down: 200 m walk
