CFCody WOD 1. Conditioning 21 Power Snatch, 135/95 21 Burpees to a plate Max pull ups 15 OHS 135/95 15 Burpee's to a plate Max Pull ups 9 Squat Snatches, 135/95 9 Burpees to a plate Max Pull ups *Consistency on Pull ups. Score = total time and total # of pull ups completed 2. Midline 20 step ups with plate overhead - you choose weight & box height - something that forces midline stability 45 sec Hollow Rocks 20 step ups with KB in Front Rack - choose challenging weight 45 sec Hollow Rocks 20 step ups with Plate overhead - choose challenging weight                                                                             45 sec Hollow Rocks 2-3x Comp WOD 1. Conditioning 2. Snatch - 12 min Build up to a single heavy lift from the second pull – start with the bar about knee height. 3. Midline