WARM UP – MOBILITY
Banded shoulder warmups + pull-up & dip warmups
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BB snatch warmup
WOD A
ZOEBEL
Complete for time:
10 – 8 – 6 – 4 – 2 Reps of:
Power Snatch (135/95)
Ring Muscle up
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Bar weight and MU volume may be scaled if needed (eg. 5-4-3-2-1)
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ZOEBEL – SCALED
Complete for time:
10 – 8 – 6 – 4 – 2 reps of:
Power Snatch (95/65lb)
Pull-up
Ring Dip
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15 min cap
WOD B
PARTNER 3KM ROW
With a partner, complete a 3km row for time
Choose your interval distance min: 100m, max: 300m
ACCESSORY
3 rounds:
10 cuban rotations
2-3 Crossover recovery exercises each round
