Mobility: ROM WOD: “Attack” (17 mins)

 

Warm up:

20 DUs

10 Ring Rows

5 Strict Press w bar

5 OHS w bar

30 DUs

10 Ring Rows

10 Push Press w bar

5 Hang Power Snatch into OHS w bar

5 Hang Squat Snatch w bar

 

Skill: EMOM x 8

Odd: 4-10 HSPUs

Even: 1-4 MUs

 

-HSPU Scale options:

  1. Hand Stand Hold for 10-15 seconds
  2. 2 Wall Walks
  3. Pike or Box HSPUs

 

-MU Scale Options:

  1. 2-4 Banded MUs
  2. 3-5 pull ups or CTBs
  3. 5-7 slow ring rows
  4. Muscle up practice/attempts

 

 

WOD: "Hazardous"

For Time: 9 min Time Cap

400m run

50 Burpees over the bar

5 Squat Snatch 135/95 or (65% of 1RM)

5 Squat Snatch 155/105 (75% of 1RM)

 

(add 1 sec for every rep not completed within time cap)

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