Foundations tonight. No 7:30pm WOD
Pull Up Strength
see sidebar
—
Snatch Review & WU
Burgener WU – pvc
3 Rounds
Pos 1 – Hi Pull & Snatch x 3
Pos 2 – Hi Pull & Snatch x 3
Pos 3 – Hi Pull & Snatch x 3
—
EMOM 15
Mins 1-5) 4 Hang Power Snatch
Mins 6-10) 3 Power Snatch
Mins 11-15) 2 Snatch
add 10-20lbs each round
| Level 1 – Beginner | Level 2 | Level 3 |
| 5 x | 3 x | 3-5 x |
| Bar hang :20 with slow descent | A) 5-10 Pull Ups standing on band | Max ring pull ups |
| (alt grip each round) | B) Near max chin ups…not to failure | optional: superset with Superman rocks |
| Superset: Max body rows | ||
| rest 1 min | rest as needed |