Warm Up: 200m Run “Then” 2 Rds of: 10-Pass Throughs, 10-OHS (PVC), 10-OH Walking Lunges with PVC, 10-Toes to Wall

Strength: Snatch Balance (10 min of practice)

WOD#1: HERO “Randy”

75 – Power Snatch 75/55 lbs

rest no more than 5 min.

WOD#2: “Annie”


Double Unders


Abmat Sit Ups

3:1 Sub for singles. Learn DU’s, they show up every week. I promise. ;)

Coaches: caution not to spend too much time on the snatch balance. These two WODs duration will vary greatly depending on athlete ability. Sub 2:1 for beginners on the DUs. Watch your time and manage accordingly.