PRIMER:
8 Minutes for Quality:
15 Line Hops
10 Air Squats + 10 Push Ups + 10 Sit Ups
Barbell + 5 Muscle Snatches
5 Front Squats
5 Strict Press
MOBILITY:
Warrior Squat
Floor Sweeps
WOD: One Too Many:
0:00 – 12 Minutes
50 Double Unders
10 Power Snatches @ 95/65
10 Thrusters @ 95/65
Single Unders: 75
12:00-18:00 Minutes:
Find a heavy power Snatch
AT HOME WOD:
Dumbbell Version: AMRAP 12
50 Double Unders
20 Alternating DB Snatches
10 Single DB Thrusters
@ 50/35
No Equipment:AMRAP 12
50 Line Hops
20 Odd Object Ground to Overhead
10 Odd Object Thrusters
Bulletproof Shoulders: AMRAP 12
Accumulate 2 Min Dead Hang (Buy In)
Then
50 Line Hops
50 Ft Single Arm DB OH Carry (each side)
25 Goblet Squats @35/20