In WODs

 

2015-05-25 08.29.51

Today is our 4th Wedding Anniversary! Whoo Hoo – come help us celebrate at the 12:30 (Dan solo), 4:30 and 5:30!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Performance: Power Snatch – 15 min work up to a heavy single
Fitness: EMOM 10 min – Even min: 30 sec handstand hold or progression, Odd min: 30 sec hanging L-sit hold or progression

Part 2 – Conditioning: “Wild Thing”

Performance:

  • 800m Run buy in, then…

21-15-9 reps for time of:

  • Box jump (24/20″)
  • Power snatch (75/55lb)
  • Chest to bar Pull-up

(18 min timecap)

Fitness:

18 minutes on the clock

  • 800m buy in, then…

Use remaining time to AMRAP –

  • 15 Box jumps or step ups
  • 15 G2OH with implement (plate or med ball)
  • 15 Pull-ups or Ring Rows

Click here to sign up for today’s class.