“EVIL KEN” WOD 4/11/17

WARM UP:

50 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

10 Y’s, T’s, & W’s

10 Reverse Fly’s

Then:

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

EMOM 8

ODD: 20 Hollow Rocks

EVEN: 7 Strict Pull Ups

*ADV = C2B Pull Ups

LIFT:

Snatch

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

WOD:

“EVIL KEN”

MIN. 0-7

EMOM… (Until Failure)

10 Box Jump Overs (24) (20) (12)

10 G2O (75/55) (65/45) (55/35) (35/25)

*1 Min. Break

MIN. 8-13

Find a 1RM Snatch

*You must start at 75% of 1RM

Scores = Rounds completed + Final Snatch Weight Hit.