Friday, August 14, 2026

PRE: 5 Sets, Every 2:00: 1 Rope Climb, Back Squats (5-4-3-3-3, work up in load)

WOD: 3 Rounds, AMRAP 5, 3:00 Rest between rounds:

Round 1: -Buy in: 80 DU (x2 Singles)

Then AMRAP: -12 Box Jump-Overs (24/20) -9 Hang Snatches (75/55)

Round 2: -Buy in: 60 DU

Then AMRAP: -10 Box Jump-Overs -6 Hang Snatches (95/65)

Round 3: -Buy in: 40 DU

Then AMRAP: -8 Box Jump-Overs (24/20) -3 Hang Snatches (115/75)

POST: 30 GHDSU, 30 GHD Hip Extensions