DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

A) Snatch
15 Minutes

RX
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1 (3 sets)

L2
5x2

L1
Hang Power Snatch
5x2

B) "Nasty Girls"
3 Rounds For Time

RX
50 Air Squats
3 Ring Muscle Ups
10 Hang Power Cleans (135/95)

L2
Sub 7 Burpee C2B or
7 Burpee Pull Up

L1
30 Air Squats
7...

A) High Hang Snatch
10 EMOM

RX
High Hang Squat Snatch

L2
High Hang Power Snatch

B) For Time (20 Min Cap)
21 T2B
30 Wall Ball
100 Double Unders
15 T2B
30 Wall Ball
100 Double Unders
9 T2B
30 Wall Ball
100 Double Unders

L2
Sub Knees to Elbows or Knee raises
Sub 2 Min D...

A) Back Squat

RX
3-3-3

L2
5-5-5

B) 20 Min EMOM

RX
5 Power Cleans (135/85)
5 Pushups
10 Air Squats

L1
5 MB Cleans
5 Push Ups
10 Air Squats

Notes:

Your score is your slowest round.  Or, take this as a training day and don't write down a score.  Just challenge yourself!...

A) Front Squat

RX
3x8

L2
3x5

B) For Time
(12 Min Cap)

RX
50 Cal Row Buy In
40-30-20-10
Air Squats
Sit Ups

L1
30 Cal Row Buy In
30-20-10
Air Squats
Sit Ups

Notes:

These aren't technically difficult movements but they are taxing.  It's a good amount of volume so manage...

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