WODs October 2020

 

31/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

 18-21min: WOD Brief & Set-Up

21-45min: WOD – For Time in Pairs:

100 Burpees

75 Pull Ups 

50 Pistols

25 In-Sync Cleans – 40/60

1200m (3 x 200m laps per person)

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x5 (80%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 7min AMRAP of:

5 Clean & Jerks – 35/52.5

5 Ring Muscle Ups (Scale to Ring Push Ups)

10 HSPU

250m Row

 

 

 

30/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-28min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

10  Burpee Box Jumps – 50/60

10 Deadlifts – 70/102.5

100m Run

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets 

Extra WOD – 3RFT of:

10 Cal Bike

10 DB Push Press - 15/22.5

10 Hang Cleans – 45/70

*11min Cap

 

 

 

29/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 70%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3RFT of:

10 TTB

20 DB Cleans - 15/20

30 Wall Balls - 6/9

40 Double Unders

*13min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 5 sets

Extra WOD – 8min AMRAP of:

10 Box Jumps – 50/60

10 OHS – 35/52.5

10 Cal Row

10 DB Snatch – 15/20 (alternate arms)

 

 

 

 

28/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min:  DB Reverse Flies - 3x10

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Push Ups

10 Front Squats – 40/60

10 Sit Ups

10  SDHP – 40/60

Run 400m

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Strict Pull Ups Practice – 5 sets

Extra WOD – 2RFT of:

10 Cal Bike

10 Double KB Cleans – 12/20

10m Double KB Goblet Lunge – 12/20

50m KB Farmer’s Carry – 12/20

*8min Cap

 

 

27/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Clean - 5x3 (50%, 60%, 70%, 80% x 3=2 sets)

26-30min:  Bent Row EMOM – 4x10

30-34min: WOD Brief & Set-Up 

34-45min: WOD – 11min AMRAP of:

5 Bar Muscle Ups (Scale to 10 Pull Ups)

5 Snatches – 35/52.5

5 DB Devil’s Press – 15/22.5

5 STO – 35/52.5

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets

Extra WOD – 7min AMRAP of:  

10 DB Clusters – 15/22.5

10 Cal Row

25 Double Unders

 

 

26/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70% , 75% x 3 sets)

18-28min: Bench Press - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

10 Thrusters – 30/45

10m Handstand Walk (Scale to Plate Weight Overhead Lunge - 15/20)

10 Double KB Clean & Press – 16/20

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 4RFT of:

10 Cal Bike

10 Sit Ups

10 KB Hang Snatches – 16/24 (5 each arm)

*10min Cap

 

 

24/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

10 In-Sync Cleans - 30/45

20 Cal Row

20  KB Clean & Press – 16/24

20  In-Sync Sit Ups

20 Floor Press – 30/45

*22min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 3RFT of:

2 Cleans – 70/102.5

10 Ring Dips

10 Cal Bike

10 TTR

10m Handstand Walk (Scale to Burpee Broad Jump)

*9min Cap

 

 

 

23/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, 80%)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  5RFT of:

5 DB Thrusters  - 15/22.5

10 DB Hang Clean & Press – 15/22.5 (alternate arms)

15 Deadlifts – 40/60

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 8min AMRAP of:

4 Bear Complex – 25/35

8 Burpee Box Jumps – 60/75

12 Cal Row

 

 

 

 

22/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

 Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 1-10 of:

OHS – 30/45

Clean & Jerks – 30/45

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 2RFT of:

10 Double KB Clusters – 12/20

10 Snatches – 30/45

10 Cal Bike

*10min Cap

 

 

 

 

21/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 4 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD – Kylie G's 2000th:

2000 Reps - 5RFT of:

25 Wall Balls - 6/9

25 Wall Ball Crunches - 6/9

50 SDHP - 15/20

50m Walking Lunge

50 Double Unders

200m Run

*Rolling Clock - No Cap

45-50min: Post-WOD Recovery

 

Skills (2min cycles)

 

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets Super Set with Shoulder Press - 5x5 (60%, 70%, 80% x 4 sets)

 

Extra WOD – 7min AMRAP of:

10 Front Squats – 30/45

10 DB Snatches – 15/20

10 Cal Row

10 DB Box Step Ups – 15/22.5

 

20/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row EMOM – 4x8

30-32min: WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

9 HSPU

10 TTB

11 Thrusters – 30/42.5

12  KB Swings – 16/24

13  Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

10 KB Hang Cleans – 16/24

10 Cal Row

 

 

 

19/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-30min: WOD Brief & Set-Up 

30-45min: WOD – 5RFT of:

10 Hang Cleans – 40/60

10 STO - 40/60

10 Lateral Jumping Burpees

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 7min AMRAP of:

5 Hang Snatches – 40/60

10 Deadlifts - 40/60

30 Double Unders

 

 

 

17/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 77.5% x 3 sets)

18-21min: WOD Brief & Set-Up

21-45min: WOD – 24min AMRAP in Pairs of:

80m KB Farmer's Carry - 16/24 (40m per person)

20 Cal Assault Bike

10 Toes to Bar

20 KB Snatches – 16/24 (alt arms)

10 In-Sync Bear Complex – 30/45

Run 400m (200m each)

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (77.5%)

Extra WOD – 9min AMRAP of:

3 Clean & Jerks – 45/70

5 Ring Muscle Ups (Scale to Ring Push Ups)

7 Box Jumps – 50/60

9 Cal Row

11 Sit Ups

 

 

 

16/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift - 6x6 (50%,  60%, 70%, 77.5% x 3 sets)

18-26min:  Shoulder Press - 4x6 (50%, 60%, 70%, 77.5%)

Skill 1 (2min cycles)

26-34min:  Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 4 sets

34-35min: WOD Brief & Set-Up

35 -45min: WOD – 

30 Deadlifts – 35/52.5

30 Burpees

20 Thrusters – 35/52.5

30 Burpees

40 Deadlifts - 35/52.5

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

8 DB Devil’s Press – 15/22.5

16 Cal Bike

*10min Cap

 

 

 

15/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat - 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-22min: Squat Snatch from Knee – 3x3 (55%, 60%, 70%)

22-30min: Squat Snatch - 4x3 (50%, 60%, 70%, 77.5%)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 10/8/6/4/2 of:

Snatches – 30/45

KB Cleans – 20/32 (alternate arms)

Burpee Box Jump Overs – 50/60

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 Cal Row

10 KB Goblet Squats – 16/24

30 Double Unders

 

 

 

 

14/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – ‘Mary’ – 20min AMRAP of:

5 HSPU

10 Pistols (scale to Air Squats)

15 Pull Ups

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – For Time

20 Cal Bike

40 DB Cleans – 15/22.5

20 Cal Bike

*7min Cap

 

 

 

13/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (50%, 60%, 70%, 77.5% x 2 sets)

16-28min: Power Clean - 5x3 (50%, 60%, 70%, 77.5% x 3 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 3RFT of:

50   Double Unders

30  Wall Balls – 6/9 

10  Cleans – 40/60

*9min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 7min AMRAP of:

6 Barbell OH Lunges – 30/40

8 Double KB Clean & Press – 12/20

10 Cal Row

 

 

 

 

12/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 70% x 4 sets)

18-28min:  Bench Press - 5x8 (50%, 60%, 70% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

40  DB Hang Snatches – 15/22.5

30 STO – 35/52.5

20 DB Clusters 15/22.5

10 Bar Muscle Ups (Scale to Pull Ups)

Max Rep Distance Run

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD – 3RFT of:

5 OHS – 30/45

10 Cal Bike

15 Box Jump Overs – 50/60

*8min Cap

 

 

 

10/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 75% x 2 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD –  2RFT in Pairs of:

20 In-Sync Push Ups

30  Pull ups

40 DB Snatches – 15/22.5

50 Cal Row  

40 Box Jumps – 50/60

30 Sit Ups

20 In-Sync OHS – 30/45

*25min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – For Time:

10 Cleans – 40/60

20 Ring Dips

30 Cal Bike

40 KB Swings – 16/24

*10min Cap

 

 

 

09/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70%, 75% x 2 sets)

16-26min: Deadlift  - 5x6 (50%, 60%, 70%, 75% x 2 sets)

26-30min: Bent Row EMOM – 4x10

30-33min: WOD Brief & Set-Up

33-45min: WOD –  For Time:

25 Deadlifts – 70/102.5

50 Bar Facing Burpees

75 Wall Balls – 6/9

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 9min AMRAP of:

10 DB Thrusters – 15/22.5

10 Cal Row

30m DB Farmer’s Carry 15/22.5

 

 

 

 

08/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-24min: Snatch Pull – 4x6 (75%)

Skill 1 (2min cycles)

24-32min: HSPU Practice OR Handstand Hold Practice OR  Handstand Walk Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min EMOM

Even Minutes:  3 Thrusters – 35/52.5

Max Rep  Burpee Box Jumps– 50/60

Odd Minutes: 6 DB Front Rack Lunge – 15/22.5

Max Rep–  Clean & Jerks – 35/52.5

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

10m Handstand Walk (Scale to Bear Crawl)

10 SDHP – 30/45

10 DB Hang Clean & Press – 10/15 (alternate arms)

10 Cal Bike

*9min Cap

 

 

 

07/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets)

18-23min: WOD Brief & Set-Up 

23-45min: WOD –  For Time:

Cash-In:  30 DB Step Ups – 15/22.5 (50/60)

5 Rounds of:  

5 DB Devil's Press - 15/22.5

10 Hang Cleans – 30/45

Run 200m

Cash-Out –  30 DB Step Ups – 15/22.5 (50/60)

*22min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x6 (50%, 60%, 70%, 75% x 2 sets)

Extra WOD – 7min AMRAP of:

10 KB Clean & Press – 16/24 (alternate arms)

10 Cal Row

30 Double Unders

 

 

 

06/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 75% x 2 sets)  

Skill 1 (2min cycles)

26-32min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups  – 3 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 4RFT of:

10 TTB

10 Hang Snatches – 40/60

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Super Set with Pistols Practice – 5 sets

Extra WOD – 4RFT of:

3 Squat Snatch – 45/70

3 Bar Muscle Ups (Scale to CTB Pull Ups)

9 Cal Bike

*10min Cap

 

 

 

05/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x8 (50%, 60%, 67.5% x 3 sets)

16-26min:  Bench Press - 5x8 (50%, 60% 67.5% x 3 sets)

26-30min:  DB One Arm Row EMOM – 4x8

30-34min:  WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

6 HSPU  

11 Double KB Clusters – 12/20

18 Pistols (scale Air Squats)

36 Double Unders

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Strict Pull Ups Practice Super – 5 sets

Extra WOD – 8min AMRAP of:

5 Burpee Box Jump Overs – 50/60

10 Cal Row

15 STO – 30/45

 

 

 

03/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk  - 6x3 (60%, 70%, 72.5% x 4 sets)

18-21min: WOD Brief & Set-Up

36-45min: WOD 24min AMRAP in Pairs of:

10 Snatches – 35/52.5

10 In-Sync Hang Cleans – 35/52.5

20 Cal Bike

20 TTB

10 In-Sync KB Goblet Squats - 20/32

10 In-Sync KB Swings - 20/32

*No Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 12min AMRAP of:

5 Ring Muscle Ups (Toes through Rings)

10 Bench Press – 40/60

15 Cal Row

 

 

 

02/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70%, 72.5% x 2 sets)

16-28min: Deadlift – 6x6 (50%, 60%, 72.5% x 4 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

5 Overhead Squats – 30/45

10 SDHP - 30/45

Run 200m

Skill 1 (2min cycles)

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets) Super Set with Kipping Pull Ups / Butterfly Pull Ups  / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – For Time:

30 Cal Ski

50 KB Push Press – 16/24 (25 each arm)

50 Cal Bike

*10min Cap

 

 

 

01/10/2020

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Push Jerk – 6x3 (50%, 60%, 72.5% x 3 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD –  ‘Nutts’ – For Time:

10 HSPU

15 Deadlifts – 80/112.5

25 Box Jumps – 50/60

50 Pull Ups

100 Wall Balls – 6/9

200 Double Unders

400m Plate Run – 15/20

*23min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets 

Extra WOD – 8min AMRAP of:

10 DB Snatches – 15/20

10m Single DB OH Lunge – 15/20

20 Double Unders