Team WOD: 2 RFT: Push-Ups, Power Snatches, Dumbbell Box Step-ups, Row, and Sit-ups2 RFT: Hand Release Push-Ups, Power Snatches, Dumbbell Box Step-ups, 2 and more
2 rounds for time of: 30 Hand Release Push-Ups 40 Power Snatches, 115/75 lbs 50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in 60 Row Calories 70 AbMat Sit-ups
* Teams of 2 alternate work and rest. Share bar, DB, and rower.
EMOM for 10 mins: Power SnatchEvery 1 min for 10 mins: Power Snatch
1 Power Snatch, pick load Every 1 min for 10 mins.
Pt. 1: 12-9-6-3: DB Box Step-ups, Power Snatches, DB Box Step-ups and Front Squats12-9-6-3: Dumbbell Box Step-ups, Power Snatches, Dumbbell Box Step-ups and Front Squats
12-9-6-3 reps, for time of: Dumbbell Box Step-up, 45/25 lbs, 24/20 in Power Snatch, 135/95 lbs Dumbbell Box Step-up, 45/25 lbs, 24/20 in Front Squat, 135/95 lbs
* Rest 5 minutes, then part 2.
Pt. 2: AMRAP 6 mins: Double Unders, Muscle-ups and Handstand WalksAMRAP 6 mins: Double Unders, Muscle-ups and Handstand Walks
Complete as many rounds as possible in 6 mins of: 20 Double Unders 2 Muscle-ups Handstand Walk, 15 ft
Nothing assigned for June 24, 2017