WOD PRO
ÊEMOM x 9
FULL MINUTE, FAST TRANSITIONS
– BATTLE ROPES
– DB SNATCH
– PUSH UPS
*meant to be upper heavy*
–Rest 2:00–
D – choose something challenging for :60
F – 35/20
P – 50/35
4 ROUNDS
16 FRONT RACK LUNGES
20 JUMP SQUATS
16 TOES TO BAR
*meant to be leg heavy*
–Rest 2:00–
D – choose something you can do lunges
either ub or two sets – legs should be
tired
F – 95/65
P – 135/95
21-15-9
OVERHEAD SQUATS (SUB FRONT SQT)
BALL SLAMS
D – choose
F – same weight as part B (30/20)
P – same as part B (30/20)
Ê
