Strength

Wendler Deadlift

10 Minute EMOM 2 Snatch Balance/ 2 OHS

Start with a dowl and work your way up to some light weight this will help with getting confidence under the bar for OHS and Squat Snatch.

This EMOM is about technique rather than heavy weight work on foot work and speed under the bar.

WOD

With an 18 minute time cap complete

the following:

10,9,8,7,6………..3,2,1

-Kettlebell Snatch 53/34

-Box Step-ups with Kettlebell 24/20

***Every 3 minutes 2 Rope Climbs***

Happy Mothers Day to all our mothers, grandmothers, stepmother wishing you the best today and always.

Strength

Wendler Shoulder Press

WOD

21-15-9

-Assault Bike Calories

-Shoulder 2 Overhead  135/95

– Burpees

with

EMOM K2E

Because we only have two bikes this WOD will be done in heats. If waiting for a turn work on Double Unders if athlete already had DUBS work on any bodyweight movement.

Strength

Wendler Back Squat

WOD

3 Rounds for Time

-400m Run

-30 Wallballs 20/14

-200m Prowler Push (End of the Conex & Back) 90/50

-10 Front Squats 155/115

To all the athletes that participated in the Torch Run this past Saturday great job and Thank You for showing support for such a great cause.