WOD for 7/6/17


A. 10 Minute EMOM
– Evens – 10 stick jumps (box+PVC+Plate on top or on Jhooks)
– Odds – 8 wall balls (20/14)(30/20)

B. Four rounds for time of:
– 6 Hang Snatches (95/65)(155/105)
– 8 Burpee Box-Jump-Overs (24/20)
– 12 Pull ups (C2B)

C. Tabata
– Alternate between Dead hang on rig and Plate Pinch Hold (25/15)
**20 sec dead hang, 10 sec rest, 20 second plate pinch, 10 sec rest, 20 second dead hang…..etc

Olympic Lifts