Friday’s WOD

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Warm-up

W4: 2 Rounds (No Measure)

3 Rounds

200 M Row

5 Jumping Jacks

5 Grasshoppers

WOD

Metcon (AMRAP – Rounds and Reps)

*C1 Must get OKAYED by Coach to do this category. If form is not on point, or its obvious you will be breaking too much to rest. You will scale.

C1(RX+):

AMRAP 14:

75 Wallballs (20/14#) 10ft

60 Calorie Row

45 1-Arm DB Power Snatch (50/35#)

30 C2B Pull-ups

*C2 Must get OKAYED by Coach to do this category. If form is not on point. or its obvious you will be breaking too much to rest. You will scale.

C2(RX):

AMRAP 14:

75 Wallballs (20/14#) 9ft

60 Calorie Row

45 1-Arm DB Power Snatch (45/30#)

30 C2B Pull-ups

C3:

AMRAP 14:

75 Wallballs (20/14#) 9ft

60 Calorie Row

45 1-Arm DB Power Snatch (35/20#)

30 C2B Pull-ups (band ok)

C4:

AMRAP 14:

10 Wallballs (14/10#)

10 Calorie Row

10 1-Arm DB Power Snatch (20/10#)

10 Juming Pull-ups