WOD - Jun 14, 2024

Warm-up:
2-3 mins row
-into-
3 sets
10 PVC pass throughs
10 PVC around the worlds/side
3 Snatch grip DL
3 Hang snatch pulls
3 Hang muscle snatch
3 Overhead Squats
3 Snatch pulls unders
+
Hang Squat Snatch - Every 3:00 (5 sets)
5 reps building up to 65% of 1RM Snatch
+
Freedom (RX'd)
100 Double Unders
100 Wall Balls @ 20/14”
100 Double Unders

—

Independence (Scaled/Masters)
75 Double Unders
75 Wall Balls @ 14/10#
75 Double Unders

—

Compete (Open Prep/Quarterfinals)
150 Double Unders
100 Wall Balls @ 30/20#
150 Double Unders
+
5 mins cardio cooldown

Time cap - 12 mins
Target - 9 mins

**INTENTION - The stimulus for today’s workout is a moderate high. Athletes must approach the workout with a planned rep scheme that keeps intensity. This workout is going to challenge athletes mentally and physically. Being strategic on sets while staying aggressive on rest will help athletes balance, keeping a 2:1 workout-to-rest ratio. This workout involves up-and-down movements that elevate the heart rate. Focus on steady breathing to sustain consistent output.