STRENGTH
Hang Squat Snatch

On the 1:30 x 5 Sets:

30% Max Ring Muscle-ups

3-3-2-2-1 Hang Squat Snatches

STIMULUS

WOD

“Purell”

10-9-8-7-6-5-4-3-2-1:

Squat Snatches (135/95) OR 1 arm dbell squat snatch

1 Legless Rope Climb (15′)/OR 5 strict pull-ups / 5 dbell rows

200 Meter Run

HOME WOD

BODY ARMOR

Not for Time:

50 “Child Makers”

1 “Child Maker” (Click Video for demo): https://youtu.be/qOF5m_WUFFs

With a dumbbell in each hand:

1 Pushup

1 Dumbbell Row (left)

1 Dumbbell Row (right)

1 Dumbbell Deadlift

“Froggin”

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run