WOD 12 min AMRAP 1 Wall Climb 4 Ring Dips 8 KB snatch (35/55) 25 Double Unders *alternate arms on KB snatch every Round. rest 1 min 3 min AMRAP banded situps *BANDED SITUPS - You can use 1 band instead of 2 as well.  If you can do it without anchoring your feet even better!

You will see some changes in programming starting this week. We are introducing a 6 week strength cycle. The only way to see stregnth gains and overall results is to combine Strength WOs with regular metcons.  We challenge you these next 6 weeks to take the SWODs as serious as you take the regular WOD.  Keep track of your weekly/daily numbers and watch how much stronger you will get just by trusting the programming.