WARMUP

WOD

On the 0:00… “Sling Shot” Part 11 Round:

60/40 cal row 

40 DB Power Snatches (70/50)

16/12 Bar Muscle-Ups
On the bar muscle-ups, this is a larger number. For those who are challenged with the movement, this is a good day to chip away, but let’s place a time cap if we are unsure if we will finish, at 12:00. With Part #2 starting on the 15:00, we purposefully want rest between so we can bring our continued intensity to each part.

On the 15:00… “Sling Shot” Part #2

2 Rounds:

25 Box Jump Overs (30″/24″)

150′ Sandbag Carry (150/100)

5 Rope Climbs (15′)
3 Rounds:

20 x 10m Shuttles

20 Toes to Bar

20/14 Calorie Row

Scores are completion time not running time !