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

WOD:

Every 45s for 3rounds

5 narrow grip over head squats

straight into

Every 45s for 3rounds

5 snatch balance

Every 60s for 6rounds-

3 position snatch

(power + above knee + below knee)

@ 65% work up

For Time:

For rounds-

400m run

3 legless rope climbs 15ft

7 squat snatches 130/185

Time cap: 20 minutes

Extra Credit

GYMNASTICS POSITIONING/

CORE WORK

3-5 rounds

NFT

20 barbell roll outs

20 back extensions