Call Us: (919) 907-1233

WOD for 080116

31
Jul

WOD for 080116

Segment 1:
EMOM  5 minutes:
2 Hang Snatches (hip position)
Rest 1:00
EMOM 5 minutes –

2 Hang Snatches (below knee)
Rest 1:00
EMOM 5 minutes –

1 Snatch (from the floor)

Segment 2:
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
Add weight each round

Segment 3:
1,000m Run
40 Pullups
30 Thrusters (45/35)
20 Burpees

Scale to finish in under 15 minutes

Endurance (7:30pm):
EMOM 10 minutes:
200m Run
rest 5 minutes
EMOM 10 minutes:

200m Run