WOD:

#hump day kine tings

3x AMRAP 4 / 1:00 Rest

8/6 Calories Bike or Row (Machine)

8 Overhead Squat 95/65 *Scale to 75/55 **Sub Barbell Front Squats or DB Front Squats

8 CTB Pull Ups * Scale to Pullups OR Bent Over BB Row w/1 sec hold at top

Continue where you leave off after each AMRAP

(WELLNESS WOD)

AMRAP 14

8 Calorie Bike or Row

10 Air Squats

8 Pull Ups (or any variation)

STRENGTH:

#snatch

EMOM 12

1 Squat Snatch

FINISHER:

(8min Cap)

40-30-20-10

DB Snatch 50/35

200m Run *400m Erg Bike