E2MO2M x 5 sets:
3 Hang Power Snatch


8 minute AMRAP of:
20 Overhead Squats, 95/65
20 Pull-ups
20 Overhead Squats, 135/95
20 Chest to Bar Pull-ups
20 Overhead Squats, 165/105
20 Bar Muscle upsAs many reps of Overhead Squats as possible, 185/115


A. Snatch Pulls, 3 x 3 @ 100%
B. 3 x Max Reps of Matador Dips, rest as needed
C. Wall Stretch 3 minutes



AMCAP in 60 minutes of:
1 Rope Climb
5 Reverse Curl into Strict Press, 45/33
10 Hollow Rocks
200 meter Jog (bring phone)
30 Jumping Jacks
40 Box Step Ups, alternating
500 meter Row
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2017
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