Outdoor WOD

A) 12 minute EMOM:
1) 8-10/side gorilla rows
2) 10-12 inverted rows on railing
3) 20-30 second hollow rocks
*Stagger movements so you aren’t all on railing at same time

B) 20 minute AMRAP:
30 air squats
20 alt. hang db split snatch (50/35lb)
30 box jump (24/20″)
*On split snatches, opposite leg will be in front as the arm that is overhead. Recover feet back together before you lower the db.

Home WOD
A) 12 minute EMOM:
1) 8-10/side gorilla rows
2) 10 db lat pullovers
3) 20-30 second hollow rocks
B) 20 minute AMRAP:
30 air squats
20 alt. hang db split snatch (50/35lb)
30 box jump or step-ups
*On split snatches, opposite leg will be in front as the arm that is overhead. Recover feet back together before you lower the db.