Pre WOD:
Fitness Level Benchmark: Row 500 m This is an all out effort for time.
Gymnastic Benchmark:
Level 3: 60 meter Handstand Walk for time (8*7.5 m)
Level 2: 30 meter Handstand Walk for time (4*7.5 m)
Level 1: E2MOM 10 min:
5 Attempts Handstand Walk to wall
WOD:
A, 6 sets:
1 Power Snatch
3 Overhead Squats
65%+ of 1 RM Snatch
B, «Nancy» (Fitness Level Light)
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 43/30 kg
Cap 17 min
Post WOD:
3-5 rounds for quality of:
3/3 Kettlebell Turkish Get-ups
20/20 sec Side Plank
20 sec L-Sit
