-Warm Up-
In teams of 2
60 cal bike (switching every 10)
Partner 1 bikes
Partner 2 performs 10 Jumping lunges + 10 pushups
Into 2 rounds
20 medball squat + toss
20 Russian twists sitting back to back
20 med ball ground to over head
-Skill/Strength-
DB snatch Primer and Warm up
EMOTM 10
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 3-5 Tempo Strict Pull-Ups (1111)
-WOD-
EMOTM 15
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
