WOD A
Snatch Waves
WOD B
5 Sets for Max Reps – 00:25 On / 00:35 Off
Level 1: Ring Muscle-Ups
Level 2: Chest to Bar Pull-Ups
Level 3: Chin Over Pull-Ups or Negatives
WOD C
Rowing Conditioning
Set the rower to calories, and with a running clock:
Minute 1: 50 seconds on / 10 seconds off
Minute 2: 40 seconds on / 20 seconds off
Minute 3: 30 seconds on / 30 seconds off
Minute 4: 20 seconds on / 40 seconds off
Minute 5: 10 seconds on / 50 seconds off
Minute 6: 20 seconds on / 40 seconds off
Minute 7: 30 seconds on / 30 seconds off
Minute 8: 40 seconds on / 20 seconds off
Minute 9: 50 seconds on / 10 seconds off
