Strength/Skill: (10 minutes)
EMOM 10 minutes
Min 1: 5 L-arm OHS
Min 2: 5 R-arm OHS
*done with a KB or DB
*stress position over difficulty, go light and focus on mobility
WOD: (20 minutes)
7 RFT
5 Power cleans 135/95
10 Toes-to-bar
15 Wall balls 20/14
*Time cap: 20 minutes
EXTRA CREDIT: 400m med-ball carry immediately post-WOD
Score:
-OHS weight used
-WOD time
*if time capped, add missed reps as seconds
EMOM 10 minutes
Min 1: 5 L-arm OHS
Min 2: 5 R-arm OHS
*done with a KB or DB
*stress position over difficulty, go light and focus on mobility
WOD: (20 minutes)
7 RFT
5 Power cleans 135/95
10 Toes-to-bar
15 Wall balls 20/14
*Time cap: 20 minutes
EXTRA CREDIT: 400m med-ball carry immediately post-WOD
Score:
-OHS weight used
-WOD time
*if time capped, add missed reps as seconds
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