CrossFit Martha's Vineyard

WOD:

EMOM x 15

1st min: 10-20 cal Row

2nd min: 15-20 KB Swings (53/35)

3rd min: 15-20 Overhead Squats (75/55)

*sub Power Snatches(75/55) or Front Squats(95/65)

After-Party: 4 Rounds for Quality

15-20 second Hollow Hold (on bars)

15-20 second Hollow Rock (on floor)

15-20 second Alternating leg and arm Supermans

15-20 second Handstand Hold

*Rest as much as needed between rounds however transition as fast as possible between movements. Movements themselves done for quality not speed*