Strength/Skill
EMOM For 12 Min
ODD = 3 Front Squats @ 80%
EVEN = 5 Deficit HSPU (3 45’s each side/2 45’s each side)
—Scale HSPU to handstand hold against wall for 30 seconds or 5 strict press @65%
Conditioning
5 Rounds (each round is all out!)
10 DB Snatches 80/45lb
6 Laps Shuttle Run
—Rest 2 minutes between rounds
WOD Notes: This is an interval style WOD where each round must be an all out sprint, since there is built in rest time each round. Scale the weight on the DB snatch to where you can get through 10 quickly. Subtract 8 minutes from total time when you finish last round. You may also make up a WOD that you missed earlier this week if you’d like.
Let’s see if this video pumps you up for the Open next Saturday!
