WOD

“A Few Flurries”

METCON

EMOM 28
1 – 3 Power Snatch
2 – 15 Toes to Bar
3 – 50 Double Unders
4 – Rest

Weight: 165/115

MASTERS

EMOM 28
1 – 3 Power Snatch
2 – 15 Knee Ups
3 – 15 Attempts
4 – Rest

Weight: 115/75

MOVE

EMOM 28
1 – 3 Hang Power Snatch
2 – 15 Leg Lifts
3 – 75 Single Unders
4 – Rest

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the snatches that is heavy enough that you have to do single reps but only need a five second breather before doing the next rep. The toes to bar will take :30-:45, and the double unders will take around the same amount of time. Scale reps to meet the time domain.

Post Weights/Mods to Comments.

HOME WOD

EMOM 28
1 – 30 Mountain Climbers
2 – 15 V-Ups
3 – 30 Jumping Jacks
4 – Rest

ENDURANCE

5 Rounds
600 Meter Run
30 Burpees
Rest 2 Min