Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
15 Rounds
1 High-Hang Snatch High Pull + 1 High-Hang Power Snatch every 30 seconds
Regular WOD
20-15-10-5 For Time
a) High-Hang Power Snatches (75#/45#)
b) Step-ups (75#@20″/45#@16″)
At the top of each minute do 3 burpees.
WODKILLERS
20-15-10-5 For Time
a) High-Hang Power Snatches (95#/65#)
b) Step-ups (95#@20″/65#@16″)
At the top of each minute do 3 burpees.
If desired, post scores to comments!






10:49 reg. WOD
9:35 Rxd
8:39 RX’D
Heavy 10(95#) 5(115#)
Heavy: 65(10), 75(5)
WODKILLERS: 13:46
7:41 RX’d
13:37 Rx (first 10 at 65#)
WK 11:48
15:53rxd
Heavy 115(5) 135(4) 145(5)
(Rx) 11:33