11/7/17

SWOD

15 Minute EMOM (a – first minute, b – second minute, c – third minute: 

a)  7 Reps: Standing on Box – One Legged Squat with Foot Behind Box – Left Leg

b)  7 Reps: Standing on Box – One Legged Squat with Foot Behind Box – Right Leg

c)  Unbroken Kipping Pull Ups

3 ROUNDS:

30 Second HOLD Bottom of Squat with Feet Together HOLDING a PLATE

30 Second REST

WOD

For Time:

4 Rounds:

4 Power Snatch (115/75)

8 Push Ups

Then, 6 Rounds:

4 Box Jumps (24/20)

8 Slam Balls (20/14)

QOD

What is your favorite smell?