Friday’s WOD:


Weighted Dips using the bars on the racks. Compare to June 12th for a reference. 5x3reps. This is not to failure, but should be challenging.

Snatch Grip Bent Over Row: 5x3reps alternating with dips. Share bars and stations. This should be heavy as well, but no loss in form.


5 Rounds

200m Run

50 Double Unders

10 total DB or KB Power Snatches (only use the KB if you are confident in your form) You choose the weight, should be difficult to bust out more than 5 in a row. How you break them up between sides is up to you.



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