Wednesday 30 January 2019 - 11.1


Published January 26, 2019


warm up

10 up down dog / 10 hollow rock / 10 superman

20 arm circles front / back / cross

3 x 10 behind neck press / sit ups

20 sec handstand hold

 

T2B / HKR //// HSPU

5 sets - every 2 minutes

8 T2B / 4 HSPU

 

warm up

5 x 5 pass thru / 5 around head / 5 behind neck press

3 x 20 hops / 20 jump jacks

5 hps w bar

5 snatch from shins

3 x 5 snatch @ 75# / 15 DU

 

WOD 11.1 - 10 minute AMRAP

30 DU

15 power snatch ( 75 / 55 )


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