WORKOUT OF THE DAY, AUGUST 9TH 2022

3RD PLACE FITTEST 35-39 YEAR OLD IN THE WORLD!! CONGRATS AGAIN!

WOD:

#row your boat

Every 5:00 for 20:00

400/350m Row or Ski Erg (800m Bike Erg or Assault Bike)

30 Wallballs 20/14 10′

15 Lateral Burpees Over DB (Rx+ Burpee over Rower if class allows)

**Rx+ Open Gym Every 5:00 min for 25:00

STRENGTH:

#snatch

Muscle Snatch 4×5

then…

Power Snatch + Squat Snatch EMOM 10

1 Complex on the minute

The Muscle Snatch will force you to drive through your feet and use your legs. A lesson many need. Hopefully that carries over to better Snatching overall.

FINISHER:

30-20-10

Hang Power Snatch 75/55

Pull Ups

8 Min Cap

BODYBUILDING:

Double DB Prone Row 4 sets of 10

Lat Pulldowns Neutral Close Grip 4 sets of 10

Lying DB Pullovers 4 sets of 12

Barbell Skull Crushers 4 sets of 10

Standing KB Crush Grip French Press 4 sets of 10

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