top of page

Thursday March 11th WOD

Warm up: 2 Rds

25 Single jump ropes

Arm circles x 10

Single Arm Circle x 10 per arm

Seal Claps x 10

Seal Claps palms down x 10

Push ups x 10

Hanging Scap Retracions x 10


Bench Press 3x10 @ 70%

DB Alt Bicep Hammer Curls 3x12

Tricep Ext 3x12


4 rounds (12min Cap)

20 single arm DB Snatches (50/35) (40/25)

(10 per arm. Do not alternate)

30 KBS (70/55)(55/35)

40 Double unders

42 views0 comments

Recent Posts

See All

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt

bottom of page