Warm Up
PVC Warm Up - Pass Throughs, Halos, Good Mornings, OHS, then
EMOM 5 mins
3 EB OHS
3 Sit Up to Straddle
3 Kipping Toes to Bar

MOB
Athlete’s Choice

WOD
****ALL SUPERFIT WODS, ALL THE TIME****

  1. Row and Deadlift
    5 Rounds, w/ a partner
    1 min max row (cals)
    1 min max DL (increasing weights)
    Weights: 185/125, 225/155, 275/185, 295/205, 315/225
    30 second transitions (total time 12:00)

  2. Snatch and Burpee
    AMRAP 5 mins
    5 Hang Power Snatch (95/65)
    5 Burpees
    10, 10, 15, 15, 20, 20, etc…
    Switch at will

    Then 5 mins for

    1RM Snatch

  3. AMRAP 9 mins 2/ a partner
    25 Double Unders
    10 Thrusters (95/65)
    25 Double Unders
    10 TTB
    Switch at will

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