WOD

March 5, 2018

Warmup
500m Row
Good Mornings
1:00m Plank 
4 Dive Bombers

Skill
14 Min EMOM
Odd - 3 Hang Snatch - 65% or higher of 1RM
Even - 10 HR Pushups 

WOD 

As many rounds and reps as possible in 11 minutes: 
27-21-15-9 
Overhead squats, 95/65
Box jumps, 24/20
Pull-ups

 

 

 

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