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  • Writer's pictureCoach Rob

WOD for Saturday 230729

8:30 a.m. Class


“P-MAG”

Teams of 2 or 3 (add 1/3 more)


3 rounds

22 single arm DB thrusters 50/35

8 tire flips

400m run together


-rest 3 mins-


3 rounds

20 pull-ups

40 hand release push-ups

60 double unders each


-rest 3 mins-


10 Min AMRAP - Work Your Weakness

Your choice

*Work up to heavy Squat Snatch

*Work up to heavy C&J

*Practice Muscle-Ups

*Practice TTB

*etc


6:30 am Comp Class


“P-MAG”

Teams of 2 or 3 (add 1/3 more)


5 rounds

  22 single arm DB thrusters 50/35

  8 tire flips

  400m run together


-rest 3 mins-


5 rounds

  20 pull-ups

  40 hand release push-ups

  60 double unders each


-rest 3 mins-


10 Min AMRAP - Work Your Weakness

  Your choice

    *Work up to heavy Squat Snatch

    *Work up to heavy C&J

    *Practice Muscle-Ups

    *Practice TTB

    *etc

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