1/12: WOD: 9 min amrap 1 power snatch 55, 3 bar burpees (escalating each round – 1/3, 2/6, etc)

The warm up was just getting ready for the WOD, which was intense.

GOAL:

• 9 Min AMRAP [Each Round escalates as 1/3, 2/6, 3/9, 4/12, etc]
• 1 x Power Snatch 135/95 (I did 45lb)
• 3 x Bar Facing Burpees
• Each Round escalates as 1/3, 2/6, 3/9, 4/12, etc

• 7 Min AMRAP
• 10 x Wall Ball 20/14 (I did 10lb)
• 10 x Box Jump Overs 30/24 (I did 20” box steps)

• 5 Min AMRAP of
• 3 x Stone Over Shoulder 150/100/70/50 (I did 50)
• 1 x Rope Climb (I did 10 ring rows)
• 6 x Calories on Assault Bike

ACTUAL:

• 9 min for 4 rounds
• 7 min for 3 rounds
• 5 min for 2 rounds + 4