Warmup WOD (not for time, but for quality reps)
15-12-9
- Strict Pullups (scale as needed)
- Strict Ring Dips (scale as needed)
WOD
Level 2
Run 400 Meters
4 Rounds of
- 10 Power Snatches (115 / 85)
- 15 Burpees over the Bar
- 20 Wallballs
Run 400 Meters
Level 1
Run 400 Meters
3 Rounds of
- 7 Hang Power Snatches
- 10 Burpees
- 20 Air Squats
Run 400 Meters
strict pull ups/red band strict dips
19:15rx
Strict pull ups/red band strict dips
21:08 75# Power Snatch
12-9-6 pullups and feet on box ring dips
WOD: 25:29 Rxish (did the 4 rounds first then went for 800m run/walk (let’s be honest!) Wanted to do 85# then see how my body felt)
Strict pull ups/ring dips
25:16 rx
banded pull-ups/ring dips
25:38 65# snatch (did not feel good today, unfortunately!)
Strict pu’s and rr’s
23:09 w/ 65# snatch