WUWOD
3 Rounds
10 Scap Pull Ups
10 Kip Swings
10 Push Ups
WOD 1
In 20 mins complete:
7×1 Hang Squat Snatch + Snatch Balance + Overhead Squat
*Seven attempts to establish the heaviest weight of the complex. Build up in weight each set
WOD 2
In 16 mins complete:
4 Min EMOM
4 Strict Pull Ups C=5 SCA=RING ROWS
4 Strict Ring Dips C=5 SCA=BOX DIPS
4 Min EMOM of:
4 Bar Muscle Ups C=6 SCA= 6 C2B OR HIPS TO BAR
4 Min EMOM of:
5 Wall Climbs C=7 SCA= 3 WALL CLIMBS
4 Min EMOM of:
6 TTB C=8
6 Ring Push Ups C=8 SCA= PUSH UPS
*Scale to achieve unbroken movements, Scale number before movements
Additional Work
20 Mins after Class:
4 Rounds of
400m Run
Rest 3 Mins
*Aim to maintain fastest time across all 4 rounds, slowest time is your score