Strength 

EMOM 10 min

1 power snatch

Building  

 

WOD 

4 rounds  

10 power snatches 95/65

10 broad jumps men@5' women@4'

 

Comp HW 

Reverse hyper  

3x15

 

Strict toe to bar 2 for 1

accumulate 30 reps

2 for 1= one strict t2b, lower to 90 degrees and lift back to the bar

 

Challenge WOD 2

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

 

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

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