WOD NOTES
Goal is UB on the DU for the Performance group…if you break up the DU = 5 penalty burpees.
Fitness and Performance
For times:
500 m row
400 m run
50 DU
Rest 2 minutes
400 m row
250 m run
75 DU
Rest 2 minutes
300 m row
250 m run
100 DU
Sport
Snatch balance
EMOM x 7
Build up to AHAP
Snatch every 90 seconds x 8
75% x 2, 80% x 2, 85% x 2, heavy for the last 2 sets
30 minutes
C&J
Build up to heavy single
