Warm up: 15 min. of squat therapy
Feeling: Loved this…Going to incorporate this more and more into my workouts. Noticeable difference in my squat and balance with the bar over head.
PreWOD: 5 Rounds for time
6 Overhead Plated Alternating Lunges, 35 lbs
5 Snatch Grip Push Press, 96 lbs
3 Overhead Squats, 96 lbs
Snatch Grip Push Press and Overhead Squats are to be done unbroken. If athlete comes off early, the athlete must do a 200 meter run.
Results: 6:32 performed unbroken. Definitely fought through the last round.
WOD: 7 min. AMRAP
3 Muscle Snatch, 96 lbs
7 American Kettlebell Swings, 53 lbs
9 Dumbbell Thrusters, 35 lbs (or 25 lbs)
Results: 3 rounds and 7 American kb swings. The mixture of kb swings and thrusters is definitely a fire breather.