Wednesday’s WOD


EMOM 16, alternating:
a) 8 Walking Lunges
b) 20 Single Unders + 5-10 Double Unders
c) 5 Perfect Burpees
d) 5 Muscle-Up Ring Rows


12 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps


For Time:
75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95#/65#.

Compare to week of 160328.

TIMECAP: 12:00

Extra Work: 4 sets, alternating:

a) 10 Single Leg Deadlifts, left leg
b) 10 Single Leg Deadlifts, right leg
c) 10 Two Dumbbell Bent Over Rows w/pause

Deadlift: May be performed with barbell or dumbbells (for more flexible athletes.) Focus is on strong back position and keeping eccentric same speed or slower than concentric

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