For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 PVC Overhead Squats
5 Inchworm Pushups
20” Hollow Hold
20” Arch Hold
WOD PREP
– Power Snatch Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
3 Muscle Snatch
3 Overhead Squat
rest
5 Power Snatch (2” pausa in ricezione)
rest then
– 3 Rounds:
3 Power Snatch @climbing to wod weight
WOD “Ingrid”
– 10 Rounds For Time:
3 Power Snatch @60/40kg
3 Burpees Over the Bar
TIME CAP: 10min
RX GOAL: < 6min.
NORMAL GOAL: < 9min.
COOLDOWN
30” Bar Hang
90” Seated Straddle
90” Puppy Dog