WOD for 12/18/17


Pardon Our Dust: We tried to knock out the painting today, but due to some technical difficulties only got through the priming stage. It created a lot more dust that expected, but we did our best to clean it up tonight. We will do our best to knock all of this out as soon as possible and keep it as clean as possible.

A. For Time:
– 1000m Row or 800m Run
– 100 Double Unders (150 singles)
– 35 Cal Bike/400m Run/35 burpees
– 100 Double Unders (150 singles)
– 1000m Row or 800m Run
**Due to being sent the wrong bikes and 2 that are broken we only have 6 that we can use for this workout. We will have to stagger by 6 people unless others want o run or do burpees instead of bike. Putting the WOD first so that we can get it in without running over then do the lifting afterwards.

B. Pausing Snatch (every 90 seconds for 9 minutes)
– 2×2 @ 74%
– 2×2 @ 78%
– 2×2 @ 82%
*Pausing 1 second at Knee Level

C. EMOM 5
– 5 Back Squats – 76%-80

Additional Conditioning:
1. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees (15 GHD)
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees (15 GHD)
15% Max Ring Muscle-Ups
Rest 3:00 between sets (15 GHD)

2. Snatch Deadlift
5×2 @ 85%
Pause for 5 Seconds 1″ off the ground, stand.

3. Hang Snatch High Pull
5×3 @ 55%

Olympic Lifts