WOD Mon Dec 13

Skill

Alternating EMOM x 9:
40 Double-Unders / 1 Minute Practice
3 Power Snatches/Cleans (building in weight)
50% of Max Strict Pull-ups (scale to minimum of 5 reps)

Work

“Weapon Of Choice”

For Time:
30 Power Snatches @135/95 / 40 Alternating DB Power Snatches
2000m Row / 4800m Echo Bike (scale to 1600/4000)
100 Wallballs @ 20/14

(partition however you’d like)

20 Minute Cap

Home

5 Rounds:
6 Power Snatches / 12 Alternating DB Snatches
2 Minutes Any Machine
20 Goblet Squats