E2MO2M x 5 sets:

1 Power Snatch

1 Hang Squat Snatch

*build to today’s heaviest of this complex 


For time:

Run 800 meters

30 Clean & Jerks, 135/95

Run 800 meters


3 GIANT sets NOT for time of:

10 Strict HSPU

12 Strict TTB

14 One Legged Squats, 7 per side

16 Second L-Sit Hold, unbroken



With a partner:

Row 5,000/4,000 meters for time:

Every 5 minutes until complete:

10 Burpees Over the Rower

10 Toes to Bar 

10 DB Front Squats

*goal is to finish the movements in under 2:30 minute, so theres 2:30 minutes of Rowing each interval (scale reps/distance accordingly in order to accomplish this)

**one person works at a time

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s