WARM UP:
400 M. Run / Row
2 Rounds
10 Pass Throughs
10 OHS
10 Inch Worms
SKILL:
7 Min. of Handstand Walking
*Have Fun!
LIFT:
3×3 Hang Snatch (70-80%)
WOD:
“HOPE”
3 Rounds of:
Burpees
Power snatch (75/55)
Box jump (24/20)
Thruster (75/55)
C2B Pull-ups
*”Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
POST WOD:
Foam Roll
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