20 January WOD

Skill: bar MU 2×6 (R), CTB/hollow core swing 2×6 (B), hollow core swing (W)

Strength: 4/8@65%, 4/8@75%, 3/6@85% of 1rm FS (R,B,W)

WOD: (R) 12 min AMRAP
250 m row
12 OTB burpees (24/20)
6 hang squat snatch (115/75)
Then
10 min goat work

(B) 10 min AMRAP
30 DU/90 singles
10 Snatches (75/55)
Then
2 min ME OTB burpees (20″)
Then
7 min toes 2 bar work

(C) 30 power snatches (scale accordingly)
Then
7 min toes 2 bar practice
Then
500 m row for time

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