Warm-up:
Row or Bike 5 min.
Dynamic Stretch
2 rounds of Snatch Warm-up
Strength:
3 Snatch Pull EMOM for 4 min. (100%+ of 1RM)
3 OHS EMOM for 4 min.(OTG as heavy as possible)
3 Squat Snatch EMOM for 4 min. (Prepare for the workout)
WOD: PEARL HARBOR DAY
For Time:
12 Squat Snatches 95/65 (Moving debris)
7 Overhead Squats (Moving large rounds of ammo)
19 Bar Muscle ups/C2B Pullups (Mimic pulling yourself out of the water)
41 KB Swing 55/35 (Tossing ammo to the man above you)
2,388m Row (Represents the number of Americans killed)
Pearl Harbor Facts:
2,388 Americans died
1,178 Americans Wounded
21 American Ships were sunk or damaged
323 American Planes were destroyed
1,177 Americans served on the USS Arizona, only 333 survived
Icing:
KOT – Tib Raise W/Bands 20 Reps each leg.