Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) Row 0:45
b) Jump Rope 0:45

Strength:

Farmers Walk  400m For Time

TIMECAP: 6:00

WOD:

For Time
@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating

TIMECAP: 6:00

1:00 Rest/Transition

@ 7:00
4 Rounds For Time:
12 Box Jump Overs, 30″/24″
12 Thrusters, 95#/65#

TIMECAP: 10:00 (17:00 on running clock)

Extra Work: Ring Row

4×8-10 @ X131 Tempo