5.19.17

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