* The Open Is Coming HERE

WOD:

1) 3 rounds for Max Reps:

3 minute AMRAP:

6 Thrusters 95/65

12 Box Jump Overs 24/20

Rest 2 minutes

3 minute AMRAP:

10 Power Snatch 95/65

10 Calories Row/Ski/Bike

Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece.

Extra Work:

2) Ring Dips: 10 minute EMOTM

Kipping, strict, assisted. Pick a rep range you can maintain for all 10 sets.

3) Band Pull Aparts: 100 not for time

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE