Every 90 seconds for 12 Minutes

5 Hang Power Snatch

10 Chin-ups - Non-weighted or with as little assistance as possible

  -Preferred scale, banded 

 

WOD

8 Min AMRAP

50 Double Unders 

20 Single Dumbbell OH Walking Lunge (10R/10L) @ 50/35

Preferred scale: 10 DU attempts plus 40 singles

 

Homework - Before Class

4 Rounds Not For Time

15 Weighted Hip Extension

15 GHD Situps

15 foot HS Walk

 

 

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