Warm-up
3 rounds of
10 hanging hip touches, alternating arms
2 burpee pull-overs
20 second handstand hold โ complete freestanding or use a wall only as much as necessary
Then 20 pass throughs, 20 around the worlds.
Then with a barbell
5 OHS
5 Snatch Balance
5 drop snatch
5 squat snatch
Oly
Squat Snatch
Work up to a 2 rep max. Hands can come off the bar, but no longer than 5 seconds
WOD
10-8-6-4-2 Overhead Squat (BW)
10-15-20-25-30 Pull ups
Open- (0.75 BW)
Courtesy of CrossFit Mayhem
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