Friday WOD and Onramp at 6pm
PREWOD:

Oly Strength/skill:

10 min EMOM:  *Same weight

Even:  1 Full Snatch + 1 Hang Squat Snatch

Odd: 5 x Bent over Pendlay Rows  *flat back, touches ground

METCON:
Friday WOD and Onramp at 6pm

For Time:

21-15-9

Hang Power Snatch  115#/75#

Box Jump  24/20”

 

Core:

3 x 10 GHD Russian Twist w/ plate  *sub regular Russian twists

Time