200m Skip
200m Run
25m High Knees
25m Butt Kicks
25 Jumping Jacks


Deck of Cards

25 Minute AMCAP (As Many Cards as Possible)

Hearts – Lunges (3x card)
Diamonds – Box Jump
Spades – Burpees
Clubs – KB Swing

Joker 1 – 400M Run w/ odd object
Joker 2 – 200m Backward Run

Result: Paired up with Josh and Heather. Made it through 26 cards. Pulled both jokers and a bunch of KB Swings.


Worked on snatch technique for a bit:


Here’s a video at 105#. Need to catch lower. Right now, I’m catching and then squatting. No bueno!


EMOM for 10 min

1 Squat Snatch @ 95#

Ended up missing once at 3 minutes but got back on the bar and got it in time,


5 RFT:
1 Power Snatch @ 75#
2 Squat Snatches @ 75#
3 OHS @75#
4 Strict Ring Dips

Time: 6:15

Fun little WOD! Snatch is still my mortal enemy but I was able to get through everything unbroken relatively easily. Squat snatches feel fine at 75#. Need to keep practicing.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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