WOD 130825

WOD 130825a

Strength
Single Leg Romanian Deadlift 6x4
**Use dumbbells 10-15# for girls, 35-50# men at least**

MetCon
30-20-10
Double Unders // 4 Single Unders = 1 Double Under
Ball Slams 30#/14#
Burpees
GHD Sit Ups // V-up Roll Ups

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WOD 130825b

OLY
Hi Hang Snatch 5x3
115#
 Arvin - 105#

Strength
Front Squat 2 sec hold + Push Jerk 5x3
165#
 Arvin - 155#

MetCon
21-15-9
BW Bench Press
Back Squat 185#
Strict Pull Ups
Deadlift 225#
GHD Sit Ups

Arvin: 33:50
**BS = 155#
**DL = 215#
Not enough weights in the box..
 
Score: 34:42
** Between George, Steven and me, it took a little longer for each station. We also didn't really go for time, but to just get the reps nice and clean and get a good workout. I was pretty happy that I didn't feel the lower back pain because I really concentrated on technique and breathing. Hoping to hit this again in a month or so for time!

Hi Hang Snatch 115# 5x3

FS + Push Jerk 165#