WOD

Grace vs Annie 30 clean and jerks (135/95) 50-40-30-20-10 double unders sit ups

Partner Wod For Time: 100 partner medicine ball sit-ups (14/10) 400m Run 100 push press at 75/45 400m Run 100 KB swings 35/26 400m Run 100 back squats 75/45 400m Run

“Mary” 5 HSPU 10 pistols 15 pull ups 20 min amrap

We are after perfection! Skills day skill review pressing snatch balance Heaving snatch balance 3×5 Pressing Snatch Balance 5×3 Heaving Snatch Balance EMOTMx9 2x Squat Snatch at 60%, focus on pressing under the bar and catching low

For Time: 1 mile run 50 Box Jumps (30/24) 25 Sit-Ups 10 TTB 800m run

Skill review Dumbell Snatch 5 Rounds for time 7 DB snatch (50/35) 7 Burpee barbell jumps 250M Row

Front squats 3-3-3-3-3-3-3 increasing

5K run

1.21-15-9 Front Squats (135/95) pull ups 2. 2x 400M partner sled push

Just wanted to note that yesterday’s WOD, 2 mile run, double unders and sit ups went extremely well with a large majority of athletes in the black. What does that mean? You are all getting better at double unders! Hell yeah! Some of the top times for yesterday! B$ (Brian) 19:45, ran the 2 mile