Wednesday

Skill Development:

Double Dumb-bell Power Snatches

10 minutes

·   Build to working weight Double Dumb-bell Power snatches/Devil’s Press

WOD

3 @ 6 Minute EMOM’s

EMOM #1

·    1^st min: 15-20 Push-Ups

·    2^nd min: 30 Double-unders

Rest 1 minute

EMOM #2

·    1^st min: 6-8 Double Dumb-bell Power Snatches (RX 22.5/15 kg)

·    2^nd min: 16/10 calories Row/Ski-Erg

Rest 1 minute

EMOM #3

·    1^st min: 6-8 Devil’s Press (RX 22.5/15 kg)

·    2^nd min: 15 Wall-balls (RX 9/6 kg)

Start on any EMOM but rotate through the order.