WOD - Friday 5th June 2015

A) Hang Snatch
E2MOT2M
2 Reps x 12 mins

B) Masters League WOD 40.4
12min cap
  SCORES ARE TOTAL REPS OF EVERY MOVEMENTS, INCLUDING ROPE CLIMBS.
100m Farmers Walk=100
40m Lunges=40

OH Lunge: Plate must stay overhead, cannot touch your head. If plate goes out of the overhead position, then you cannot continue to lunge until plate resumes overhead.
When lunging, knee must touch the floor.

HERO

100m Farmers walk 2x32/28kg KB
40m WALKING LUNGES with plate overhead 20/15kg
30 WALL BALL 9/6kg
25 KB SWING  24/16kg
20 BOX JUMP 24/20"
15 SNATCHES 60/40

AMRAP rope climbs for remainder of time.

WARRIOR

100m Farmers walk 2x 28/24kg
40m WALKING LUNGES with plate overhead 15/10kg
30 WALL BALL 9/6kg
25 KB SWING  24/16kg
20 BOX JUMP 24/20"
15 SNATCHES 50/30kg

AMRAP rope climbs for remainder of time*/ for soldier scaled version.

* Box jump can be step, as long as you lock out.
* Rope Climb
Male-4.5meter height
Female-3.5meter height

SOLDIER

100m Farmers walk 2x24/16kg
40m WALKING LUNGES with plate overhead 10/5kg
30 WALL BALL  6/3kg
25 KB SWING 16/12kg
20 BOX JUMP 24/20"
15 SNATCHES 40/20kg

AMRAP rope climbs for remainder of time*/ for soldier scaled version.

* Box jump can be step, as long as u lock out.
* Rope Climb
Male-4.5meter height
Female-3.5meter height