Knife Fight

CLD_shivvshank_blueweb


WOD1:


10min EMOM:
Odd Minutes: Handstand Hold (full minute, wall assisted)
Even Minutes: 8 (total) Alternating Pistols


----- 5min Rest -----

WOD2:


Prison Rules:
Snatch (45/35#)
Clean & Jerk (45/35#)
Thruster (45/35#)
Reminder:
Prison rules are 15 rounds of 15 seconds each. Complete 5 reps of the movement within the 15 seconds and rest the remainder. If you are unable to complete 5 reps, take the next round (15sec) off and drop to 4 reps from then on. If you are unable to complete 4 reps, take the following round off & complete 3 reps from then on, etc.

Complete all 15 rounds of Snatch, then take a minute rest. Then complete all rounds of C&J, followed by another minute of rest, then all Thrusters.

Virtual White Board

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