Strength: Dead Lifts

Work up to 2 rep at 85%

 

Then Snatch Grip Dead Lift:

50% x 3 x 3 (3 sets of 3)

 

WOD: “Bowery”

For Time: (23 min cap - or 5 total rounds)

Complete 100 Wall Balls as fast as possible.

 

  • Each round is 3 mins long, with a 2 min rest between rounds.

 

Each round, you must complete:

35 DUs + 7 Snatches 115/75, then max Wall Balls until you reach 100 total Wall Ball shots.

  • Score is total time it takes to complete 100 WBs, include the rest time in your score.
  • 1 second will be added to the time cap for every rep not completed
  • Any type of Snatch is acceptable

 

 

-ROM WOD

bowery.jpg

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