EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar) 7 Snatch Rd 1=115/83, Rd 2=135/93, Rd 3=155/113 Cash Out: 2 min all out sprint for calories on assault bike *scored separately*     Don’t forget to sign up for...Read More

TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to...Read More