1. Warm up/mobilize
2. Skill (CF)
Snatch
3. WOD
Endurance
Nicole
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
3 minutes Rest, then
Karen
150 Wall Balls (20/14)
CF
Snatch
EMOTM 5
5 x Snatch (working weight)
Then
EMOTM 5
8 x Front Squat (working weight)
Then, For time:
800m Run
30 x Power Snatches (60/45)
800m Run
4. Recovery
FR Spine