WOD 3SEP15

Warm Up: 2 rounds

  • 20/40 DU/SU
  • 10 Pass Throughs
  • 10 Lunges
  • 30 sec Handstand Hold
  • 10 Air Squats
  • 5 Box Jumps

Strength/Skill:

Every 2 min for 10 min – Snatch Lift Off + Pwr Sn x 2 @ 60-70%

then…

Muscle Up Practice – 15 mins

* Work on kip, turnover or MU

WOD: AMRAP in 12 mins

10 OVH Squats 95/65

50 m Sled Push 90/50

10 AMSU