WOD Tue Sept 6

Strength/Skill

1 Snatch deadlift to the hip + 1 Snatch - 5 x 2 @ 70% (or build to a moderate load and stay there)

Work

In groups of 2-3, alternating rounds:

4 Minute AMRAP of:

10 DB Push press @ 30/45

10 Calorie row

1 Minute rest

4 Minute AMRAP of:

10 Pull-ups/ring rows

10 Calorie assault bike

1 Minute rest

4 Minute AMRAP of:

10 KBS @ 16/24

10 Burpees

 - start at any station, be sure to scale workload so there is continuous work for the 4 minutes