CFE:

MOB

DYNWU

WOD: “FGB” 

OHS

Row

Jump Rope

Row

Box Jump/Step Up

CF:

MOB

DYNWU

A. Flexibility:

15 Sit Up to Pike Reach

1M Super Couch Each Side

3- 10s Skin the Cat Hold (Thru the Hole) or 1- 30s Hold

B. Oly:

Hi Hang Snatch

For Quality. 5 by 2.

 

1 Lo Hang Snatch + 1 Full Snatch

8 by 1. Increase Load Each Set but Work to No more than 75%. 

C. Met Con: On a Running Clock

6M to Complete 100 WB (20/14) 

2M to Complete 100 Abmat SU

2M to Complete 100 Dbl Unders

4M to Complete 8 Muscle Ups (Rings or Bar) 

*** Clock is Set to 14M and Coach will tell you when to Alternate. Have next Station Ready. No Rest. If you Complete one Movement Early you may Not move to the next Movement until the allotted time has expired for the prior Movement. 

** Score Total Reps Completed in Allotted Time

* Attempt Muscle Ups Assisted on Bar if Needed. If MUp is Unobtainable then Replace 8 Mup with 40 CTB PU.