SWOD: 8 Min EMOM Snatch (power or squat) + 3 OH Squats 75-85% max OH Squat
WOD: 16 Min AMRAP
20 DB Deadlifts 50/35
10 yd Handstand Walk (scale, 10 shoulder taps)
20 Wall Balls
10 yd Handstand Walk
Cool Down: 50 Sit Ups
This gym is AMAZING! … I have not felt as strong as I do today since I was in my teens and was working out daily. Thank you CFVOM!
VOM Cross Fit has been the greatest gift to me. I wish I could gift the tallents of the trainers at my gym to everyone. They are unbelievable!
Amber W., Sonoma
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