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Fitness – Strength – Community
WIN
SKILL:
3 Rounds (At a Walking Pace)
2 Ring Swings + 2 Ring MU + 10 Sec. Support Hold + 10 Sec. Dip Hold
20 Weighted Hollow Rocks (Hold a plate with your hands behind your head.)
*Sub. 3 Ring Swings + 2 Ice Cream Makers
LIFT:
Snatch Pull + Full Snatch
3 @ 60%
3 @ 70%
3 @ 75%
2 x 2 @ 80%
WOD:
“16.3C”
8 Rounds (10 Min. Cap)
3 Ring Muscle Ups
10 DB Snatch (50/35) (45/30)
“16.3C”
8 Rounds (10 Min. Cap)
3 Ring Muscle Ups
10 DB Snatch (50/35) (45/30)
FIT
SKILL:
EMOM 8
ODD: 30 Sec. Hollow Hold
EVEN: 30 Sec. Flutter Kicks
LIFT:
3 Rounds
8E DB Box Step Ups
8E Bulgarian Split Squats
WOD:
5 Rounds (10 Min. Cap)
10 Cal. Row
10 DB Snatch (50/35) (45/30)
10 Weighted Sit Ups
5 Rounds (10 Min. Cap)
10 Cal. Row
10 DB Snatch (50/35) (45/30)
10 Weighted Sit Ups
*Use the same DB for Sit Ups
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