WOD - Wed 31st Jan

METCON: EMOM for 30:

1st - 15/12 cal Row

2nd - 3 Front squats 92.5/62.5 + 12 Box jump overs 24/20”

3rd - 50’ Sled push 50/30

*Use racks for front squat

CONDITIOING:

5 Rounds for time:

10 Hang power snatch 42.5/30

1 Rope climb 15’

COMPETITION:

Gymnastics:

Every :45 for 10 rounds:

10m Handstand walk

*Scale as needed or perform 5-10 reps of a progression

Weightlifting:

Work to a heavy complex: 1 Power snatch + 1 Hang power snatch

For time:

15 Thrusters 42.5/30

30 cal Assault bike

15 Thrusters 42.5/30

[5 min cap]