24 Minute EMOM
Minute 1
30 seconds handstand hold, nose to wall.
(Sub wall walks if you can't hold, stay like a plank all the way up, and all the way down.)
Minute 2
5 power snatches 135 / 103
Minute 3
Fence run
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See AllWOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE
Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL
Warm-up 8 MIN AMRAP FENCE RUN 20 TOE TAPS 8 JUMPING SQUATS 10 FRANKENSTEINS 20 FT DUCK WALK Double-Unders (15 MINS ) THIS IS OUR SKILL WORK FOR TODAY. IF YOU DON'T HAVE DOUBLE UNDERS TODAY IS THE DA