Strength
Power Snatch – 2 EMOM for 10 Min
—Start @ 80% & work up to a heavy 2RM. You may touch n go reps.
Conditioning
1 Rope Climb 20′
10 Burpees
20 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
3 Rope Climbs 20′
30 Burpees
60 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
1 Rope Climb 20′
10 Burpees
20 Double Unders
WOD Notes: Scaling for rope climbs are climbing 10-15′, 3 up downs/rope climb, or 8 ring rows/rope climb. Scaling for DU are 40, 80, 120, 80, 40 singles by round.
Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
Only 3 at the 5:30am class! Morning crew has to step up their game!