Warm-up (15 min.): Row 1000m. Snatch Warm-up
Strength (15 Min.): Snatch High Pull/Snatch
3+2 EMOM for 8 Min AHAP
WOD: GUNRUNNER
3 Person Teams For Time:
75×3 Double Deadlift 185/135
60×3 Heavy Pipe Situps
60×3 Calorie Row
30×3 Tire Flips
Two persons working on the reps while one runs a 400m. When the runner returns
and the reps are completed the next person takes off running a 400m. There will be 3 rotations at
each station before moving to the next exersize.
30 Min Time Cap
Icing: Muscle-up Progressions