WOD

“Twelve Carat Toothache”

METCON

EMOM 24
1 – 15/12 Cal Row
2 – 15 Box Jump Overs
3 – 3 Power Snatch
4 – 3 Legless Rope Climb
*snatch: build in weight every round

Height: 24/20
Weight: start at 70-75%

MASTERS

EMOM 24
1 – 12/9 Cal Row
2 – 10 Box Jump Overs
3 – 3 Power Snatch
4 – 3 Rope Climb
*snatch: build in weight every round

Height: 24/20
Weight: 60-65% start

MOVE

EMOM 24
1 – 9/6 Cal Row
2 – 15 Step Overs
3 – 3 Power Snatch
4 – 3 Rope Pulls
*snatch: build in weight every round

Height: 24/20
Weight: 50-55% start

WOD GUIDANCE & GOALS
Complete each movement and the designated amount of reps, under the minute mark. For the calorie row, modify to meet the one minute restraint. For the box jumps, decrease the reps to ten, before you start doing step ups. There is no set weight for the snatches today. Instead, build in weight every round (6 times) starting with ideally 70-75% of your 1 rep max power snatch. They can be all single reps. And the final minute you get to practice your legless rope climbs. Scale the reps before scaling to rope climbs with your legs. Record any modifications.

Post Weights to Comments.

HOME WOD

EMOM 24
1 – 200 Meter Run
2 – 15 Box Jump Overs
3 – 25 Sit Ups
4 – 15 Push Ups

ENDURANCE

20 x 200m on the :90