HeroWOD: “Rich” – CFS

Warm-up
EMOM 9
1. 100m Sprint
2. 7/5 Strict Pull Ups
3. 45-second wall sit

Mobility
Lats
Forearms

WOD
“Rich”
13 Squat Snatches, 155,105
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155, 105 lb

Level 3- 135,95, 7 Pull-ups
Level 2 – (115, 75), 7 Rounds, 7 Pull-ups
Level 1 – (85,45), 5 Rounds, 5 Pull-ups, Power Snatches