Tuesday August 7, 2018


WOD Prep:

EMOM x 5 minutes:

1 Hang Power Snatch + 1 Overhead Squat

**Add weight each round until you get close to or at WOD weight.  Work on technique here.


EMOM x 5 minutes:

3 Strict Pull-ups (chest to bar if you can)

**Use a band or ring rows, make sure your movement is STRICT.  No bouncing


Alternating TABATA (10 seconds on, 20 seconds off, 8 rounds)

Ring Holds in Half Ring Dip Position (push out to full extension at the end of each round)

**Modify this by doing a ring hold in the top position (arms fully extended for the entire hold) Or holding yourself up between 2 boxes




Snatch (135,85)

Bar Muscle-ups


**Modify with 21-15-9 Push-ups (use a deficit if you can)