WOD -Tues 16th Jan

Strength

EMOM for 15:

3 Snatch

*Perform 1 rep every :20

Metcon

3 Rounds for time:

25 Wall balls 9/6 10’

1 Legless rope climb 15’

50 Double unders

1 Legless rope climb 15’

[15 min cap]

Conditioning

3 Rounds for reps:

AMRAP in 3:

250m Row

25 yard sled push 60/40

Max rep 50’ Shuttle run

*Score = Laps of running only. Count up as 1, back as 2

Competition

Gymnastics:

4 Rounds for quality:

100ft Handstand walk

*Rest as needed

Weightlifting:

4x8 Snatch hang high pull

*AHAP but unbroken

4x8 Behind the neck press

*Snatch grip, AHAP but unbroken