EMOM 11 Minutes

1 Snatch Pull + 1 Hang Snatch

Then…….

AMRAP 15 Minutes

20/15 Cal Bike

40 DB Snatch 50/35

60 Double Unders

Wiser, already crazy 11 years ago!

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Virtual WOD: 6am, 12 Noon

a. Kneeling Press 3 X ME per arm

b. Weighted Cyclist Squat 3 X 30 (slow tempo)

Then…….

AMRAP 15 Minutes

30 DB or KB Snatch

30 Cossack Squat

30 Push Up

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Fit4ALL- 9am Bring a Friend for Free!

Tabata Assault Bike (8 Rounds 20s/10s)

Then…….

AMRAP 16 Minutes

15 Burpees

20 DB Hang Snatch- light

30 Double Unders

*EMOM 10 Jumping Squats*