THIS WODS IS CALLED  ….

“JUST BECAUSE WE CAN”

 Don’t these three look so Handsome!

Warm up stations 8 EMOM switch stations

Every minute move to the next station

1. with a peanut do a spine release with arms bent and above head moving towards and away from body.
2. 3 position dowel on back and do a split squat 
3. O/H squat with dowels 
4. Bent over with flat back, start squatting down lifting 1 arm up at a time and stand in a O/H position 

4 min AMRAP  1 burpee on MB ball,1  MB clean, 2 tosses over shoulder….repeat

SKILL

3 ME PULL UPS, TRY WITH NO BANDS, USE JUMP AND BENT ARM ASSISTS

Workout:

30 EMOM

•  1 power snatch (53/75), or Bench press, please if benching use the place inside the rig.
•  2 KBSs (53/70),MW
•  3 double unders  or 10 SS.

Each minute they add 1 rep to each movement until they can’t finish in the minute. THEN( working with 200 m )Start at door go to end of driveway, drop plates run to pole and pick up plates and bring to starting position.

• farmer carry 2 – 25# or MW plates 25 meters
• run 150 meters
• farmer carry 25 meters.

After the farmer carry/run then resume the EMOM at the starting rep scheme (1/2/3). Their score is the total number of power snatch reps for completed rounds.