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  • Writer's pictureCoach Rob

WOD for Friday 240405


For time:

30 Power Snatch (135/95)

50 Calorie Row


2/2/2/3 minutes:

15 GHD Sit Ups

20 Crossover singles

Max Ring Muscle Ups

-rest 1 minute b/t sets-

*If you hit 30 Ring Muscle Ups before the intervals are over, your score is your time.


10 Snatch Push press @8/10 RPE

10 Snatch Push press @8/10 RPE

10 Snatch Push press @8/10 RPE

*Focus on strong lockout and pause at top showing good control.

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