Coach Sean in the 2015 War at the Shore Final WOD.
RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-up
A. AMRAP 4 minutes
10 Burpees to 6" target
10 HSPU
B. 3x20 Sit-ups
(RX+ 3x10 GHD sit-ups)
3. Strength
Pause power position snatch 7×2 @80-90%
Drop, reset, and perform a perfect snatch DL between each rep.
4. MetCon
3 Rounds
100 Double-unders
20 SDLHP, 95/65lbs
(RX+ 115/75lbs)
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-up
A. AMRAP 4 minutes
10 Burpees
10 Push-ups
B. 3x20 Sit-ups
3. Skill Work
Pause power position snatch 5x3
4. MetCon
3 Rounds
200 Single-unders
20 SDLHP, 75/55lbs
COMPETITION
1. Side Work
6 Rounds
Run 400m
Rest 2 minutes
