WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 90secs for 7 rounds 

1 snatch + 3 hang snatches 

*start at 50% and work up

For Time:

1000m Row

100 Doubleunders 

1 mile Run

100 Doubleunders 

1000m Row

(30min cap) 

Extra Credit 

3 rounds not for time 

10 strict pull ups*

Rest 30 secs 

10 strict dips*

*scale as needed/ add weight if you can