Mobility: ROM WOD: “Look Up” (20 mins)


Warm up:

800m run


Skill: EMOM x 6

Odd: 2 strict TTB, plus 4 Kipping TTB (or Kip swings)

Even: 12 Superman’s (with a 2 sec hold in the open position)


Strength: Isabel Warm Up: Power Snatch

In 10 mins, complete:

-5 sets of 3 TnG

-increase each set.

-Record final weight


WOD: “Isabel"

For time:

30 Power Snatches 135/95


Power Snatch Standards for all:

Weight must be taken from the ground to overhead in one continuous movement, with arms locked out overhead. Bar can not touch head at any time.