Strength
Hang Snatch – 2 EMOM x 5 Min, 1 EMOM x 5 Min
—Extra min rest after the 5 min mark. Stay between 75-90%
Conditioning
For time – Event 7 CF Games Age Group WOD
15 bar muscle-ups OR 25 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups OR 20 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups OR 15 C2B Pull-ups
30/24-cal. ski erg
100 double-unders
WOD Notes: Goal is sub 15 min. DU sub = 50-75 DU, 150 Singles, or 200 ft versa. C2B sub = chin over bar or banded Pu.
Assistance
a) Strict C2B Pull-ups – 5×8
b) L-Sit Tap overs – 5×20 (over KB or line)