In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 2 Hang Snatch – EMOM for 10 min climbing in weight – catch as low as possible with good form

Fitness: 2 Push-press – EMOM for 10 min at 7 RPE

Part 2 – Conditioning: “Seven-thirty”

Performance: 3 rounds for time of –

  • 20 Wall Ball (20/14lb)
  • 20 Box Jumps (24/20″)
  • 20 Push-ups
  • 20 Double-Unders

Fitness: 3 rounds for time of –

  • 20 Wall Ball
  • 20 Box Jumps
  • 20 Push-ups
  • 20 Double-Unders