STRENGTH
Pull Up
7 Rounds
5-10 reps
Athletes should look to complete
their reps unbroken each round
WOD
17.1
20 Min cap
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
@22.5/15 (50/35)
@60/50cm (24/20)
PEAK
Bench Press
1-1-1-1-1
Increase weight from 14 December. Maintain same weight for all
5 sets.*Be sure to have a spotter for all sets
Sets every 2:00min