Warm-Up: 3 handstand attempts, 10 arm circles forward, 10 arm circles backward, 5 jumping squats, 10 seconds in the bottom of the squat, 4 planks to forearm, 50-meter high-knee skip, 50-meter carioca
Skill: hang power snatch
WOD:
200m run
14 single arm dumbbell thruster
14 pull ups
200m run
10 single arm dumbbell thruster
10 pull ups
200m run
6 single arm dumbbell thruster
6 pull ups
**everyone 2 minutes complete 4 burpees**
GAME!!
Skill: hang power snatch
WOD:
200m run
14 single arm dumbbell thruster
14 pull ups
200m run
10 single arm dumbbell thruster
10 pull ups
200m run
6 single arm dumbbell thruster
6 pull ups
**everyone 2 minutes complete 4 burpees**
GAME!!