CFE:

MOB

DYNWU

WOD: 2RFT:

600m

50 Squats

600m

50 PU

600m

50 SU

 

CF:

MOB

A. GWOD

20 Situp to Straddle

Hold Pancake Split 2M

Hold Middle Split 2M

10 Situp to Straddle

Hold Pancake Split 1M

Hold Middle Split 1M

 

B. For Time: With 5 Over the Barbell Jumping Air Squats EMOM

30 Thrusters (95/65)

30 OHS (95/65)

30 Front Squats (95/65)

30 Shoulder to Overhead (95/65)

*No Matter what Movement or Rep you are on, EMOM you must stop and do 5 Over BB JAirSquats and then Resume WOD. Goal is to Complete as few of these as Possible and Finish Workload Efficiently.

 

C. 16M EMOM Sprints

Complete 100m Sprint EMOM. To be Completed on a Straight Away, Not Turn Around.

Rest Remainder of Time. Score Fastest and Slowest Sprint.

If there is more than 8 second time frame between the two Complete the Following Penalty.

Penalty: 100 Abmat Situps for Time