#herowodfriday
#redfriday
#endurancefriday

Salt Games competitors should rest today, or do an active recovery WOD not involving any weights. See below for salt games competitors WOD if so desired.
Good luck to all competitors!

Warm Up: 8 pass thrus, Frankenstein walk x 2, 2 inch worms.
2 rounds: 200m run, 8 hollows, 5 push ups

Skill: Mobility: thoracic roller stretch, wall stretch 6-7 mins

Strength: 9 min EMOM: Snatch
Start at 55% snatch
2 Power Snatch
1 High hang snatch
increase weight 2-3 times if form is good.

Newer folks use this time to work on form: get coaches approval before increasing weight

This WOD is dedicated to our own hero, Craig Watford, he has been through many months of intensive rehab and post trauma after a horrific helicopter crash while in the military. From now on, this WOD shall be call “Watford”, thanks for your service Craig.

WOD: For time or reps: 30 min time cap
“Watford”
60 Wall balls 20/14, 10’/9’
50 Double Unders (150 singles)
40 Burpees
30 Pull ups
20 Power cleans, 135/95 pounds
10 Handstand push-ups
1 rope climb

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