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WOD

6 RFT DU PU PS+HS+HSS (Time)

6 Rounds

30 Double Unders

10 Pull Ups

1 Power Snatch+1 Hang Snatch+

1 Squat Snatch

* Singles 60 reps

RX- 95/65

RX+ 115/75

M1- 30 singles, jumping PU, 65/45

M2- 30 Singles, Ring Rows, 45/35

OPTIONAL FINISHER

Core Work OH HOLD SIT UPS (No Measure)

Core Work

2 Rounds Not for Time

:30 Overhead Hold Left Arm

30 Abmat Sit-ups

:30 Overhead Hold Right Arm

30 Abmat Sit-ups

:30 Overhead Hold Both Arms

30 Abmat Sit-ups

-Choose a KB or DB that you can hold

the entire :30. Focus on bicep to ear

and ribs down

OPTIONAL ENDURANCE

OPTIONAL END 18 MOFO ROW RUN (18 Rounds for reps)

18 min MOFO

1st min 12/10 cal row

2nd min 200 m run

*If you are not getting enough rest cut the row down by 2 cal

*Score is time for each row and time for each run

OPTIONAL END -Bike for Life 2 (6 Rounds for calories)

6 rounds

30 seconds on

30 seconds off

Above 600watts for males

Above 400 watts for females

*Score is calories per round