Ring of Fire WOD

STRENGTH

• Squat Snatch
  • 8×2 resting 90s- 2min
  • Work to a moderate load
  • Technique work for beginners

METCON

• “Ring of Fire” , For time: (10:00 Cap)
• 21-15-9
  • Overhead Squats (115, 75)
  • Pull – Ups

EXTRA CREDIT

• 8:00 AMRAP Farmer Carry AHAP