WOD for 1/15/18


A. Back Squat – Every 90 seconds for 9 minutes
– 5 Reps @ 82%
– 2 Reps @ 85%
– 5 Reps @ 82%
– 2 Reps @ 88%
– 5 Reps @ 82%
– 2 Reps @ 91%

B. Hang Squat Snatch
– no more than 10 Minutes Build to a Heavy Single

C.AMRAP 10:
– 10 Hang Squat Snatches (75/55)(95/65)
– 30 Double Unders
**Goal is 5-7 rounds

Additional Conditioning:
1.
RX
Chest to Bar Pull-ups
For Time:
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups

or

Comp Ring Muscle-ups
12 Strict Ring Muscle-ups
Rest 2:00
9 Strict Ring Muscle-ups
Rest 2:00
6 Strict Ring Muscle-ups

2. AMRAP 5:00
– Barbell Facing Burpees
– On the Minute: 3 Power Cleans (255/170)

Olympic Lifts