* Billing changes. Help CVCF. Please read here.

** Open 15.5 with Redline and Party after here.

WOD:

1) Every 90 seconds for 15 sets: Hang Snatch + Snatch + 20 Double-unders

Warm-up as needed. Start at around 60% of your max Snatch. Build as heavy as deemed fit. No dropping the bar between reps, the 2nd rep should be Touch-and-Go.

2) AQAP:

30 Calories Rowed

then 3 rounds of…

15 Thrusters 65/45

15 Bar Facing Burpees

then…

30 Calories Rowed

Extra Work:

3) GHD Sit-ups: 8 x :20/:10

Keep track of total reps completed each round.

4) Row: 20 x :30/:30

Row on the wattage setting, you should have a maintainable work pace, your active rest pace should be 50% of your work wattage.

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

Post Results/Thoughts To Comments