WOD Di

Warm-up
600m run

8×20 sec work/10 sec rest
plank to push up
ring rows
hollow rocks
snatch variations

Metcon
Metcon (Time)
for time
in teams of 2
8 rounds
300m row
37 double under
13 power snatch 45/30
*one works one round, one rests

-3min rest-

900m team run

-3min rest-

74 burpee over the bar
52 power snatch 45/30
1000m row
*split as needed