Thursday, Dec 8th, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Hang Pwr Snatch + 1 Power Snatch @ 75%

Every Min for 3 Mins
3 Snatch Pulls @ 85%

 

B) WOD

3 RFT:

5 Ring Muscle-Ups
10 Squat Snatches 95/65
15 Box Jump-Overs 24/20

*Mod for Mups is 5 Pullups+5 Ring Dips

*You don’t have to jump completely over the box for it to be RX, you can jump on top and then over, that is a proper Box Jump Over.