3 Rounds:

6 Cal Bike

10 Cherry Pickers

5 Cobra to Downward Dog

5 Iron cross per side

6 Cal Ski Erg


Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts


Snatch Grip Deadlift


Increase weight ea set

Video courtesy of Untamed Strength. Our pulling variation for this cycle will be the Snatch-grip Deadlift.  Our goal is to get stronger in the initial pull from the ground on our Snatches.



Cal Bike

Cal Ski Erg

No real secret on today’s WOD.  Just some good grunt-style cardio.  Big thing: just dig in and do the work!

Scaling Options:

If no Ski Erg -> Banded Ski erg -2 reps per cal

Video courtesy of KIS Fitness.

Cool Down:

Oly Wall Sit – 3 Min


Banded quad stretch – 2 Min per side

Video courtesy of Smarter Sweat

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