March 7, 2018

 

a) WARM UP:

3 Rounds:

  • 10 squats
  • 10 beat swings
  • 10 box step ups/step downs
b) WOD PREP:

Set up for wod and do the following:

Walk through pace for 2 rounds, building in intensity:

  • A) 5 Wall balls (20/14) + 3 Strict Pull-Ups + 3 Kipping Pull-Ups
  • B) 5 Box Jumps (24/20)
  • C) 3 Power Snatches + 3 OHS (build in weight over the two rounds)
  • D) 10/7 Calorie Row
c) WOD:

Alternating EMOM x 20 (4 Rounds):

  • A) 7 Wall balls (20/14–>10/9′) + 3 Bar Muscle Ups (or 7 C2B Pull Ups)
  • B) 15 Box Jumps (24/20)
  • C) 7 Power Snatches + 7 OHS (95/65)
  • D) 15/12 Calorie Row
  • E) REST
Posted in WOD