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10/13 WOD

AMRAP - 6 Minutes

10 Med Ball Slams

10 Med Ball Thrusters


Then


Teams of 2


EMOM - 14 Minutes (X2)


Minute #1 - Person A

3 Burpees

6 Dumbbell Front Squats

9 Alternating Dumbbell Hang Clean & Jerk



Minute #2 - Person B

18/15 Cal Row



4 Minutes Rest Between EMOMS - Partners switch movements after the full 14 minutes and repeat at the other station.

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7/18 WOD

Barbell Lunge 4x10/10 Then Squat Snatch EMOM 9 Minutes #1 - 3 Light #2 - 2 Moderate #3 - 1 Moderate + Then EMOM 24 Minutes #1 - 15/12 Cal Row #2 - 10 Toes-to-bar or 15 Knees-to-chest #3 - 10-12 Burpee

7/17 WOD

Power Snatch 6x2 Every 90s Then Snatch Pull 5x3 (Moderate to heavy) Then 4 Rounds 4 Minutes Work / 90s Rest 400 Meter Run 12 Bar Facing Burpee Max Power Snatch with time remaining (95/75)

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