5/13

Unrated – Level 3

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Warm-up

3 Rounds:

1:00 any machine

15 single leg RDL left

15 V Ups

15 single leg RDL right

Weightlifting

Snatch (1 power snatch + 2 snatch push press + 3 OHS)

you have 8 minutes to work, start with the barbell and stay light and be smooth.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
18 min cap

Post WOD

twisted cross

thread the needle