Upper East Side

Community WOD

For time, in teams of 2, one partner working at a time (split as desired):

100/80 cal row

50 front squats / double DB front squats (BB: 185/135 lbs, DBs: 50/35 lbs)

50/40 cal row

100 toes-to-bars

50 overhead squats / single DB overhead squats (BB: 135/95 lbs, DBs: 50/35 lbs

100/80 cal row

Time cap: 30 min

Olympic lifting

Warm-up:

PVC mobility warm up then Bergeron warm-up

Muscle snatch – 5×3 at 40%, 50%, 55%, 60%, 62%

Time cap: 10 min

Snatch deadlift + snatch high pull + power snatch – 5x(1+1+2) at 75%

Time cap: 12 min

Snatch high pulls from 6″ blocks – 3×3 at 95%

Time cap: 6 min

Snatch balance – 3×3 at 80%

Time cap: 8 min

Overhead squat – 5×4 at 85%

Time cap: 12 min