Monthly Archives: July 2023

Strength / Skill
db bench press
20-6-20-6
Then, wod prep

EMOM
20 EMOM
- 200/150M ROW
- 15 K2E
- 15 WB
- 15 GHD arch ups
- 15 KBS
Complete required reps each min. Any extra time is your rest before you perfom the next movement

Warmup
With a partner go through 1 rd of each movement usually lighter weight and/ or 60% 50% effort
PARTNER WOD
4 rds ea
10 Hang alt DB Snatch 50/35 (60/40)
5 box jump 24/20 (30/24)

3rds ea
10 snatch 75/55 (105/75)
30 DU

2rds ea
15 wb
10/8 cal ski

1rd ea
10 C&J 135/95 (185/115)
15/12 row