Saturday

Wod

In teams of 3, for time:

100 power snatches (95/65)
400m run, together
100 box jumps (24/20)
750m row (250m each)
100 hang power cleans (95/65)
400m run, together
100 burpees over bar
750m row (250m each)
100 deadlifts (205/135)
400m run, together

 

 

Burn

12 minute EMOM

Minute 1 – 15/12 calorie row
Minute 2 – 12 burpees
Minute 3 – 40 double unders/80 singles
Minute 4 – 20 hollow rocks

Rest 2 minutes

12 minute EMOM
Minute 1 – 15 wall balls
Minute 2 – 15 double Russian or single-arm alternating KBS
Minute 3 – 16 goblet lunges
Minute 4 – 15 weighted sit ups

Rest 2 minutes

12 minute EMOM
Minute 1 – 10 DB squat snatches or power snatches
Minute 2 – 12 hand release push ups
Minute 3 – 15 DB push press
Minute 4 – 45 second plank