MONDAY

THE FIRST DYNAMIC DUO IN HOUSE COMPETITION WOD WILL BE…..

EVENT 1
WORLDS FINEST will have the following movements
22 MIN CAP
a run done together
Some wallballs divided into half work each
box jumps overs that you take turns on

*DO NOT FREAK ABOUT BOX JUMP OVERS. YOU KNOW WE MAKE SURE EVERYONE IS ABLE TO DO ALL MOVEMENTS IN OUR IN HOUSE COMPETITIONS.

WOD
(AMRAP in 15)
30 Alt. DB snatches
15 box jump overs
5 bar muscle ups

STRENGTH
(OT1:30 x 6)
2 power cleans @80%

OPTIONAL DAILY EXTRA WORK
“death by power snatch”
(EMOM until can’t)
1 power snatch @95/65#
*each minute add a rep
*keep adding reps each minute until can not finish givin reps in that minute.