ATHENS THROWDOWN REVIVAL

WARM UP: 6 min of 30 sec Air Squat / 30 sec Dead Hang on rig / 30 sec Handstand Hold

SKILL: 20 min practice Snatch to Over Head Squat and Narrow grip/stands OHSQ

WOD: For Time 80 Wall Ball Shots (20/14lbs) / 60 Pull ups /40 OHSQ (40/30kg) / 20 Burpees over the bar. Time cap of 24min

Try to stay under 20 min for this WOD. Split the wall balls in sets of 15/10 reps, don't go full out in the first 4 min. of wall balls. Use kipping for the pull ups and scale to ring rows. Save your shoulders for the OHSQ, wider stands narrow grip.

You will be out of breath for the burpees, be a firebreather and suck it up!!