Build Up

Build Up


SA DB Snatch, 3 x 8

Sport Strength:

Same as Class


10 Minute Ladder of....
KB Swings
*Perform 1 KB swing, 1 thruster, 2 KB swings, 2 thrusters....etc. Follow this pattern until the time limit has been reached.

Daily Challenge:

Accumulate 3 minutes of middle plank


High Hams on Box, 60 sec

Post loads for your Strength/Sports Strength & Time for WOD to comments.

103 comments (Add your own)

1. ray wrote:
Wod 9 full rd + 4kb swings. @1.5pd #95 thruster
1:40 then 1:20 planks
happy Friday!!!!!

Fri, March 8, 2013 @ 7:23 AM

2. ray wrote:
Hmm after reading online i wonder if we did this wrong. We did emom ladder up from 1 for 10 min

oh well it was fun anyway :)

Fri, March 8, 2013 @ 7:26 AM

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Ray it is not are suppose to just progress as far as you can in ladder in 10 min, but still a good workout. :)

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