In WODs

Warm-up & Mobility: 15 Minutes

Skill: 1 arm Snatch (DB or KB), rowing efficiency

Conditioning: From CFNE – “Kung Fu Grip”
EMOM x20 Min

  • Min 1: 15 HSPU
  • Min 2: 15 Cal Row
  • Min 3: 12 1-arm Snatch
  • Min 4: 1 Legless Rope Climb
  • Min 5: Rest

Scale reps/cals as needed to leave at least 10-15 seconds of rest in each minute

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