The Over Under

McKenzie

Warm Up
In 2:00
200M Run Then
-Deadhang From Pull-Up Bar

200M Run Then
-Duck Walk*

200M Run Then
-PVC Pass Throughs and Around the world in ยผ Squat

*ADV use PVC Overhead

Mobility
Shoulder Rolling
Shoulder Stretching

Strength
E2MOM12
Power Snatch
3 Reps

WOD (15 Minute Cap)
400m Run
21 Overhead Squats 115|75
21 Chest to Bar Pull-ups

400m Run
15 Overhead Squats
15 Chest to Bar Pull-ups

400m Run
9 Overhead Squats
9 Chest to Bar Pull-ups

Level 3- 95|65
Level 2 – 75|50
Level 1 – 65|35
ADV – 21 C2B, 15 Bar Muup, 9 Ring Muscle Ups

Extra Work – Active Recovery
3 Rounds
1000m Row
100 Double Unders
1 Mile Run

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