W.O.D

MONDAY, NOVEMBER 26

BB skill work - 3 Position Squat Snatch. ATK/BTK/Floor. 4 rounds. 1 round every 3 minutes.

WOD - For time:
30 (24) WB Shots, 15 (12) Strict Pull Ups
24 (18) WB Shots, 12 (9) Strict Pull Ups
18 (12) WB Shots, 9 (6) Strict Pull Ups

Men: 20#(14#) to 10’ target
Women: 14#(8#) to 9’ target

**15min time cap**

Post WOD - knee health: KB Front Rack Box Facing Step Ups (height off box just below knee cap). 2x10.
Step on the box, then lower themselves slowly (3-5 seconds), then up a little faster. Do all on one leg then switch to other leg. can be done with just body-weight as well.