Durability
Front Rack Mobility
Band Pull-Apart – 1 min AMRAP x 1 Set
Skill/Strength
Thruster – Work up to a heavy single from the rack in 10 Minutes
Dmitry Klokov with his lifetime best Thruster 429#
Dmitry Klokov showing us his secret Russian training system
WOD
3 Sets – 2 min Rest b/w Sets – Score is Total Time
30 Alternating Barbell Front Rack Step Ups (45/35# & 24/20″)
30 Alternating DB Split Jerks (50/35)
30 Barbell Thrusters (45/35)
Alternating DB Split Jerks…
Scores from Friday
The post WOD – 220.3 – appeared first on CrossFit Syracuse.