Wednesday September 12th

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Today’s WOD

3 Rounds Skill Work

30s Hollow Hold

5 Hanging Scap Retraction

30s Arch Hold

5 Arch To Hollow Swing

2 Strict Pull Up


5 Rounds

400m Run

30 DB/KB Snatch (1.5/1.0)

20 Pull Up

100 Double Under

Coaches’ Notes: Today’s workout is a longer conditioning piece. Scale appropriately to get 4-5 minutes per round. For those that do not yet have double unders, your scale is 100 single unders with at least 10 double under attempts.



Time to complete 5 rounds

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