Dec 7, 2018

 

a) WARM UP:

8 minute “EMOM” style

  • Minute 1) 40 single unders
  • Minute 2) 20 Slow airsquats
  • Minute 3) 4 inchworm walkouts
  • Minute 4) 2 lengths bear crawl
b) WOD 1:

Every minute for 8 Minutes:

  • 7 Power Snatch 75/55
  • 30 Double Unders

**Scale DU before the snatch number**

c) WOD 2: JT

21-15-9

  • Handstand Pushups
  • Ring Dips
  • Pushups

**18 min time cap

 

Rest 5 Minutes

 

d) FINISHER

5 minute AMRAP

  • Burpees (to a 6″ target)

 

e) Extra:

7-10 rounds:

  • 20S Hard rowing 40S light rowing
Posted in WOD