WOD 2/7

A. Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.

B. 15:00 EMOM
Min 1 – 3 Front Squats
Min 2 – 3/arm Single Arm DB Push Press
Min 3 – Rest
*Build up each set
*Front Squat Weight Recorded

C. Open 11.1 / 14.1
10:00 AMRAP
30 double unders* (Novice: 15 attempts)
15 power snatches @ 75 / 55 / 35
*“Women’s bars” count as 35lbs in the Open.  
*Masters Men 55+: 65lbs,
*Masters Women 55+: 45lbs.
**Ground to overhead (clean and jerks) are allowed for today’s workout.
*Total Reps recorded

Scaling Guide: 3 – 8 rounds


Congrats and THANK YOU to everyone who came out and competed, volunteered, cheered, etc. at the Iron Bromance Competition this weekend! Lots of PRs and high fives!

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