workout of the day
09.06.2023
WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches 95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest
02.11.19
WOD
For Time
1000m Row
200 DUs or 400 singles or 100 DUs + 50' handstand walk( a progression for HSW would be shoulder taps while on the wall- have athletes perform 24 taps)
500m Row
100 DUs or 300 singles or 50 DUs + 30' handstand walk (20 shoulder taps on wall)
250m Row
50 DUs or 150 singles