AMRAP 5

Row 18-20 Cals

10 Burpees Over DB

10 DB HC + Jerk 22.5/15

ME Muscle Ups, Chest to bar or Pull Ups

rest 3 minutes

x 4

A. 3RM Back Squat

B. 10min AMRAP

5 Deadlifts @110/75

30 Double Unders

*If you have your own skipping rope, please bring it with you. 

TEAM WOD WEDNESDAY

Pairs.

8min : Round ON/OFF

12/10 Calories

6 Thrusters @60/40

 

rest 3min

 

8min : Round ON/OFF

12 Wall Ball @9/6

12 DB Snatch @22.5/15

 

rest 3min

 

8min : Round ON/OFF

12 Box Jumps @24”/20”

6 STOH @60/40

A. EMOM X 10 minutes

1 Snatch or Power Snatch

• pick a challenging weight for the whole 10 minute, or gradually increase each minute. Keep form as a priority.

B. For Time

21-18-15-12-9-6-3

Power Snatch 35/25

Down Ups