Warm Up:
- 7 Muscle-up Transitions from the floor.
- 7 Muscle Snatch Pvc/ Barbell
- 7 Overhead Lunges PVC/Barbell
- 7 V-ups
WOD
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95#)
*Use Power Snatch + Overhead Squat as a substitution if needed.
Level 2:
27-21-15
Ring Pull-ups
9-7-5
Squat Snatch 95/65#
Level 1:
18-14-10
Ring row
Jumping ring dip
Power Snatch 45/35
Accessory
AMRAP 7
10 Weighted Sit-ups
10 DB Side Bends / Side
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