Saturday September 12, 2020

“When something is important enough, you do it even if the odds are not in your favor.” – Elon Musk 

Primer: 3 Rounds:
10s Plate Jumps | 30s Box Step Ups  | 20s Muscle Snatches | 20s Barbell Overhead March  

8 Minutes to Build to a moderate Hang Power Snatch + Power Snatch

WOD: Dead Meat
1 Mile Run | 50 Box Jump Overs | 50 Power Snatches @ 75/55
800M RUn | 35 Box Jump Overs | 35 Power Snatches @ 115/85
400M Run | 20 Box Jump Overs | 20 Power Snatches @ 155/105

Time Cap 30 Minutes: 

Bulletproof Shoulders: 
1 Mile Run | 50 Box Jump Overs | 50 Pendlay Row @ 75/55
800M RUn | 35 Box Jump Overs | 35 Pendlay Row @ 115/85
400M Run | 20 Box Jump Overs | 20 Pendlay Row @ 155/105

Dumbbell Version:
1 Mile Run | 50 Box Jump Overs | 50 DB Snatches @ 35/20
800M RUn | 35 Box Jump Overs | 35 DB Snatches @ 50/35
400M Run | 20 Box Jump Overs | 20 DB Snatches @ 70/50

Substitutions:
Pendlay Row: Sled Pull 200 Ft | 150 Ft | 100 Ft (increase weight each round)
Box jumps: Tuck Jumps |
Run: 400M = 30/24 Calorie Bike