Friday 07.14.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

3 Rounds
100m Run
5 Muscle Snatch + 5 OHS w/ empty bar (switch to power on round 2 or 3)

Get Fit (Min 20-30)

For Time:
250m Row or 200m Run
27 Overhead Squat
250m Row or 200m Run
21 Overhead Squat
250m Row or 200m Run
15 Overhead Squat
250m Row or 200m Run
9 Overhead Squat

Rx – 95/65, Rx+ – 115/75

Goal Time – < 10 mins
Timecap – 12 mins

Pace the Row/Run to allow for you to hit big sets of OHS with QUALITY range of motion throughout!

Wellness WOD)

4 Rounds
200m Run
20 Alternating DB Snatch (any weight)

Get Powerful (Min 42-54)

EMOM 12 (6 Rounds)
1 Set of Muscle Ups or Pull Ups
3 Hang Power Snatch
*Rotate movements OTM
**Score is best Snatch Triple. Note your gymnastics rep count with your score.

You don’t need to hit a max set on the gymnastics each round, more like something sustainable with high quality reps. You can pick Ring or Bar MU, or any Pull Up variation. On the Snatch, start on the lighter side and build gradually across the 6 sets

Competitor Extra

For Completion:
Accumulate 3:00 in a Freestanding HS Hold
Take as many attempts as needed
*10 Min Cap

You can go in the middle of the floor and practice, or use a spotter or wall to help you get into a good position before taking the assist away. Do your best to accumulate time within a 10 min window or so.