WOD PRO
21-15-9
BURPEES
SNATCHES
*snatches increase weight each round
D – choose, increase each if they can
or switch to PCL
F – 95/65 .. 115/75 … 135 / 95
P – 115/75 … 135 / 95 … 165 / 115
–Rest 2:00–
3 ROUNDS
12 D BALL OVER SHOULDER
20 DU
D – choose a ball that is manageable but challenging
F – 100/80
P – 150/100
–Rest 2:00–
FOR TIME
20 KB SWINGS
40 ALT V UPS
20 KB SWINGS
40 TOE TOUCHES (FEET ELEVATED, TOWARD CEILING, LIKE A CRUNCH)
20 KB SWINGS
40 AB MAT SIT UPS
