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September 14, 2022 WOD

For Time

20 Double Unders/30 Singles + 2 Hang Power Snatch (95/65)

40 Double Unders/60 Singles + 4 Hang Power Snatch

60 Double Unders/90 Singles + 6 Hang Power Snatch

80 Double Unders/120 Singles + 8 Hang Power Snatch

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30 Sit Ups + 800m Run/800m Row/1600m Bike

30 Sit Ups + 600m Run/600m Row/1200m Bike

30 Sit Ups + 400m Run/400m Row/800m Bike

30 Sit Ups + 200m Run/200m Row/400m Bike

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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