Welcome to my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.
I. GENERAL WARM-UP
2 rounds NOT for time:
- Run 400 meters
- 15 Wall Ball Shots
- 15 Ball Slams
II. SKILL
- Every Minute on the Minute (EMOM) for 10 minutes
- 5 Deficit Kipping Handstand Push-Ups
III. STRENGTH
- Hang Power Snatch + Power Snatch 2-2-2-2-2-2
- Snatch Pulls 3-3-3-3
IV. METCON
“Jack”
20 minute AMRAP
- 10 x 115 Push Press
- 10 x KB Swing (55/40)
- 10 x Box jump (24/20)
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