Snatch take 20 minutes to build to today’s heavy single WOD Run 800m 9 hang power snatches Run 400m 15 hang power snatches Run 200m 21 hang power snatches *use 55%-60% of today’s heavy single

Back Squats 7×5 building WOD 5 min amrap “Cindy” 1 min rest 4 min amrap “Cindy” 1 min rest 3 min amrap “Cindy” 1 min rest 2 min amrap “Cindy” 1 min rest 1 min amrap “Cindy” Pick up each new amrap where you ended on the previous. Score is...

Hero WOD “Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 front squats 75/55

20 minutes Snatch deadlift + snatch – work to a heavy set WOD 100 cal row 100 push-ups

Back Squats 10-10-10 4 rds 1 min wallballs 1 min rest 1 min pull-ups 1 min rest

Hero WOD “Wood” 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-pull (95/65 lbs) 10 Thruster (95/65 lbs) 1 minute Rest