Strength
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
WOD 1
"Mary"
AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups
OR
WOD 2
"CINDY"
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
Strength
Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)
Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
WOD
AMRAP 15:00
55 Power Snatches 95#/65#
55 Pull-Ups
35 Calorie Row
55 Handstand Push-ups
Team Classy but Sassy
Strength
Front Squat
5 reps at 77%
1 rep at 83%
5 rep at 77%
1 rep 85%
5 reps at 77%
1 rep at 87%
WOD
AMRAP 13:00
55 Calorie Row
55 Thrusters 95#/65#
55 Pull-ups
55 HSPU
Karla Mercado and Adrianna Olalde
