WOD: 3 rounds for time
200 meter run (warm-up, 1st round only)
30 Squats
10 dumbbell snatches (each side)*
10 thrusters
20 box jumps
15 pull-ups
5 burpees
200 meter run
Timed: 30 min+ (not a good time)
Practice:
5 x 5 Thrusters (95#)
* Started with 15#, then moved to 25#. Need to use heavier weight and rely on technique over strength.
PM WOD
Light top roping (5, 8, 10)
Tabata Good Mornings (20 sec on, 10 off) - 8 rounds
30 minutes throwing and pitching
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