Warm-up

Coaches choice

WOD prep

Power snatch

Build to WOD weight

WOD
“Sailing”
6 Rounds for time:
3 Power Snatches (135,95) RX+(155,105)
2 Rounds of Cindy
1 Rope Climb, 15 ft

* 1 round of Cindy is 5 pull-ups, 10 push-ups and 15 squats.

Option 2:
6 Rounds for time:
3 Power Snatches (95,65)
2 Rounds of Cindy
1 Rope Climb, 15 ft

Option 3:
6 Rounds for time:
3 Hang Power Snatches (50,35)
2 Rounds of Cindy
3 rope pulls

Scales for pull-ups:
1. banded pull-ups
2. Ring rows

*Scale for rope climbs:
1. 12 ft. climb
2. 3 rope pulls equals 1 rope climb
3. 1 cargo net climb

Post WOD

Foam roll for 5 minutes.