Saturday, 23/09/23

Performance

A)

For time:

200m Farmer Carry

3 x

21 CTB Pull-Ups

18 DB Hang Squat Snatches

15 Box Jumps (30/24”)

12 Single Arm Devils Presses

200m Farmer Carry

(1 DB for all movements)

– 20 minute time cap

B) Partner WOD

AMRAP in 12 minutes:

– 4 x 3 minutes

– straight through

1: Box Jumpovers (24/20”)

2: Dual DB Hang Snatches

3: Wall Walks

4: Dual DB Hang Snatches

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Fitness

A)

For time:

200m Farmer Carry

3 x

15 Jumping Pull-Ups

12 DB Hang Snatches

9 Box Stepups

6 Burpees

200m Farmer Carry

(1 DB for all movements)

– 20 minute time cap

B) Partner WOD

AMRAP in 12 minutes:

– 4 x 3 minutes

– straight through

1: Box Stepovers

2: Russian Twists

3: Pushups

4: DB Snatches