Skill

EMOM for 10 Minutes
[odd] 30 Seconds of Supine Ring Rows
[even] Rest

Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent with your movement and not breaking at the hips as you get fatigued.  If you are not laying fully flat on the ground and going unbroken for 30 seconds then you have probably scaled your depth a little too much. Go lower in your next round.  If you are capable of laying flat then do so. If you are good at pull-ups you should participating in this workout!

WOD

Once through with 3 Minutes on each station

Snatch 75/55lbs
Wall Ball Shots 20/14lbs
Snatch 75/55lbs

Workout notes: Today’s workout will last a total of 9 minutes with everyone working for 3 minutes at each station.  For large groups we’ll pair up and start in waves with everyone starting on the power snatch. Be sure to make room for barbells running down the middle of the gym.  The workout is scored “Fight Gone Bad” style and scored by your total repetitions completed in 9 total minutes.