Strength
Snatch – 20 Min to Work up to a 1RM
—Doesn’t have to be a PR
Conditioning
For Time
50 Double Unders
4 Pull-ups weighted 45/15lb DB
40 Double Unders
4 Pull-ups
30 Double Unders
4 Pull-ups
20 Double Unders
4 Pull-ups
10 Double Unders
4 Pull-ups
—Rest 2 minutes
30 Slam Balls 50/35lb
Row 1000m
WOD Notes: Scaling for DU are 2x the amount. You may scale pull-ups to strict C2B or Chin over bar with no weight. If you can’t do an unassisted pull-up you may use a band that will challenge you. Write down 2 separate scores for each WOD.
