Wednesday July 7th

No 5am or 6am class tomorrow because of the storm. Check back or message to see about 9 or 10. we will open as soon as possible.

8 Rounds
10 Double Unders
5 Ring Rows
10 Empty Bar OHS
2 Inch Worms

Strength 12 Minutes to build up to and slightly past your snatch weight for the wod


AMRAP 21 Minutes
12 Chest to Bar Pull Ups
60 Double Unders
8 Chest to Bar Pull Ups
40 Double Unders
7 Squat Snatches 135/95lbs

Feel: Gas
Pacing: Sustain
Target Score: 4-6 Rounds
Firebreather Score: 7+ Rounds

Chest to Bar: Scale to Chin Over Bar vs. Reducing Reps. Should not exceed 2 sets for either the 12’s or the 8’s.
Double Unders: Neither set should exceed :45 of practice. Reduce reps for athletes with double unders, or modify to singles (1:1).
Squat Snatches: Should not exceed 60% or so of the athlete’s 1RM. Should be singles for the majority of the workout.

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