Skill Work:
Max strict pull-ups
– Perform one set before and one set after the workout
WOD: 3 rounds for time:
50 Cal Row
40 T2B
30 Alternating DB snatches @50/35
Time Cap 22 Minutes
Intermediate: 3 rounds for time:
50 Cal Row
30 T2B
30 Alternating DB snatches @35/20
Beginner: 3 rounds for time:
30 Cal Row
30 AbMat sit-ups
30 alternating DB snatches (20/10 lbs
Home Workout: 3 RFT
400-meter run
40 sit-ups
30 alternating dumbbell snatches (35/50 lb)
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
:30 cobra stretch