6:30am Zoom WOD
https://us04web.zoom.us/j/78585472792…
Meeting ID: 785 8547 2792
Password: 3ZGbPH
5:30pm Zoom WOD
Meeting ID: 793 8760 9994
Password: 7ax5MJ
Strength
Snatch (Halting – pause under knee) + Snatch (full) – 1 set every 90 sec x 6 sets
—You can drop the bar in between reps. Stay @ 70-80%.
Conditioning
3 RFT
10 Power Snatch 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
15 Thrusters 135/95#
6 Strict Pull-ups (RX+ = 6 Bar MU)
100 Double Unders
WOD Notes: Goal is 14-18 minutes. If you don’t have a PU bar you can sub 10 towel rows or 10 bent-over rows (each arm). Snatches should be quick singles & thrusters done in 1-2 sets. DU sub = 50 DU, 75 Jumping Jacks, or 150 singles.