WOD 1
15 Min AMRAP of
40 Down and Ups
20 Front Squat @ 20/15
10 Bent over row with 10 sec hold at chest @ 20/15
WOD 2
7 Rounds for time of:
7 SDHP @ 42.5/30
7 Ring Rows
7 Front Squat @ 42.5/30
*Scale weight to unbroken 7 front squats
*Make ring rows as hard as possible use box if need to get more horizontal
*14 Min Cap
Barbell
Warm up – 4 Min general + 4 Mins snatch movements
In 15 Mins build to a daily max;
Power Snatch
In 15 Mins build to a daily max;
Squat Clean
BWOD;
“Gwen”
15-12-9
Clean and Jerks
Each set MUST be unbroken – no regrips or monkey business.
(8 min cap)