Wall Balls & Snatches or Lean Partner WOD (9/4/18)

3
Sep

Wall Balls & Snatches or Lean Partner WOD (9/4/18)

GROUP CLASS WORKOUT

Warm Up:
2 Rounds
10 single arm kettlebell front rack reverse lunge (each side)
20 glute bridges
15 single arm kettlebell bent over rows (each arm)
10 single arm kettlebell presses (each arm)
Finish with: 10 tempo air squats (32X0)

Strength: Front Squat
5×4 (rising)

MetCon:
Welded:
For Time:
50-40-30
wall balls (20#/14#)
30-20-10
power snatches (75#/55#)

Welded Lean:
Partner WOD
P1: 5K Row
P2: AMRAP
5 dumbbell burpee box step overs (50#/35#, 24″/20″)
5 dumbbell push press (50#/35#)
5 dumbbell front squats (50#/35#)
*switch every 500 meters
*score 1: 5K row time
*score 2: total reps