“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
Primer:
Floor Sweeps | Butt Kickers Frankensteins
8 DB High Pulls per side | 8 DB Strict Press
20s Hollow Hang |20s plank
60s Lizard Pose
5 Burpee Box Step Ups
Technique: 3×6 DB Snatch Transition Practice
WOD Prep: 2 Rounds
200M Run
6-8 DB Snatches (increasing in weight)
100M Plate Run
6 Pull Ups / 6 C2B / 3 Bar Muscle Ups
3 Burpee Box Jump Overs
rest 2-3 min btw rounds.
“El Nino”
1 Mile Run
50 DB Snatches @ 70/50
400M Run with Plate @ 45/35
20 Bar Muscle Ups
15 Burpee box jump overs @ 30/24
Performance: 1 Mile Run | Snatches @ 50/35 | 400M Run w Plate | 15/9 Bar Muscle Ups | 15 BBJO 30/24
Fitness: 1 Mile Run | Snatches @ 35/20 | 400M Run w Plate | 30 Pull Ups | 20 BBJO @ 24/20
Fitness Light: 800M Run | Snatches @ 25/15 | 200M Run w Plate | 30 Ring Rows | 20 BB Step Overs
*Time Cap 28 Minutes
Bonus:
Back Squat 1@75%
Pendlay Row 5×3
Bench Press 5×3
If you missed the gymnastics work / bonus from yesterday complete that.