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

WOD:

Every 30 for 10rounds

1 snatch pull 2 sec pause @ knee

w/ 6sec lower

*start at 80% or snatch work up with good form*

Teams of 2-

AMRAP 30:

10/15 cal bike/row

15 wallballs 20/25 9/10

10 hang DB squats cleans 35/55

10 toes to bar

*person A does 10/15 cals, person B does 10/15 cals, person A does 15 wallballs, person B does 15 wallballs and so on*

Extra Credit

GLUTES & HAMMIES

3-5 rounds NFT

10-15 HEAVY Russian KB swings

10 HEAVY good mornings

30 back extensions (no weight)

*increase weight or reps*