Warm-up
With a partner
30/20/10
Calories on the rower
Upper back & chest rolling
Strength
3 Rep max Low hang (below the knee with full pause) Power Snatch
WOD 1 (12 minute Cap)
1000m Row
Then 3 Rounds
20 Toes to Bar
20 Snatches (75,55)
Open- 15 Toes to Bar
Rest 10 Minutes
WOD 2 (10 minute cap)
30 Burpee jump and touch the pull up bar
40 Thrusters (75,55)
50 Calorie Row
(if you are over 5โ9, use the fat bar)
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