Upper East Side

Community WOD

Team of 3, 26 min AMRAP:

Partner 1 (time keeper): 400m run

Partner 2: AMRAP rounds of “Cindy”

Partner 3: 250/200m row buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in

Olympic lifting

Warm-up:

3 rounds with an empy BB:

3 snatch high pulls

3 tall snatches

3 snatch balances

3 overhead squats

3 position power snatch – 5×1 at 50-70%

Time cap: 10 min

Snatch lift-off + snatch deadlift + snatch high pull + snatch – 5x(1+1+1+2) at 70%

Time cap: 12 min

Snatch balance – 3×3 at 75%

Time cap: 8 min

Overhead squat – 5×5 at 80%

Time cap: 12 min

Accessory: 3 sets of 20 alternating wall ball offset pushups / eccentric pushups