WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 2 oh squats and 2 kip swings
SKILL
Snatch balance + overhead squat
*Build to WOD weight.
WORKOUT OF THE DAY
For time:
60 calorie row
30 snatch
120 double unders
30 bar muscle up
60 calorie row
RX: (135/95)
55+: (115/95)
Lv2: (165/115)
*25:00 time cap.
FOUNDATIONS (X)
SKILL
Strict pull ups
5 x 5
WORKOUT
Accumulate 3:00 in each position:
Dead hang
Wall handstand
Ring support
Goblet squat hold
*Partition any way.