Friday WOD 16th July

EQUIPMENT:

Triple threat

Wod 1

On the 0:00…

On the 2:00 x 4 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Wod 2

On the Minute x 6-8:

1 Front Squat

3 Back Squats

Wod 3

3 Rounds: 6-8 min Cap

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row

NO EQUIPMENT:

Triple threat

Wod 1

On the 0:00…

On the 2:00 x 4 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Wod 2

On the Minute x 6-8:

5 Pause Squats (5 Second pause)

5 Squat Jumps

Wod 3

3 Rounds: 6-8 min Cap

20 Handcuffs

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

150 Mountain Climbers/400m Run