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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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Part 1 - Bench Press Build to Heavy Single Part 2 AMRAP 7: 1250m Row Max Bench Press Directly Into... AMRAP 5: 750m Row Max Bench Press Directly Into... AMRAP 3: 350m Row Max Bench Press

Part 1 - Overhead Squat E2MOM x 5 rounds Complete 3 sets of the following complex: 1 Good Morning + 1 Behind the Neck Press + 1 Overhead Squat Part 2 42 – 30 – 18 Alt DB Snatch 15 – 12 – 7 Strict Pull

3 Sets 1 Set = 3 Rounds 20 Double Unders / DB Hop Overs/30 Single Skips 11 Dumbbell Squats 7 Toes to Bar/hanging knee raises/weighted sit ups/Lying leg raises *Rest 1 Minute Between Sets

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