Every 90 seconds for 12 Minutes

5 Hang Power Snatch, building to 5# over last week

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

  -Preferred scale, banded 

 

WOD

3 Rounds For Time:

15 Pullups (banded or ring rows)

15 Wallballs @ 20/14

50 Double Unders 

L3: Grab a heavier wallball 40/30/20

Scale: 10 DU attempts plus 40 singles.

 

Homework - Before Class

4 Rounds Not For Time

15 Weighted Hip Extension (add 2.5-5 lbs to the hip extension over last week)

15 GHD Situps

15 foot HS Walk

 

Homework - After Class

5 Rope Climbs

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