buy in:
- rotational dislocates
- dislocates
- OHS 3X5 20#bb
WOD:
VWC training
- Snatches (12kg)
- 15 seconds on/ 15 seconds off
- 6r/ 6l
- 25 sets **
cash out:
- 1 minute elbow plank hold
- 1 minute straight arm plank hold
NOTES:
** 1 set =
- 15 seconds right 6 snatches
- 15 seconds rest
- 15 seconds left 6 snatches
- 15 seconds rest
* last week did 20 sets - so I increased this week by 5 sets
* tore a blister, knew I was holding the bell too tight!! argh!
* great workout though! last 4 sets were challenging
* set gymboss for 50 rounds
