Monday, Nov. 13th, 2017

 

A) Warm Up

200m Light Jog

10 Air Squats
10 Spidermans (5/leg)
5 Walkouts
8 Air Squats
8 Spidermans (4/leg)
4 Walkouts
6 Air Squats
6 Spidermans (3/leg)
3 Walkouts
4 Air Squats
4 Spidermans (2/leg)
2 Walkouts

B) Strength/Skill

6 x 2
Pwr Snatch @ 70%

Then

3 x 2
Tempo Snatch Pulls @ 80%

C) WOD

“Nasty Girls”

3 RFT:

50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans 135/95
*21 Pullups or Ring Rows is the mod for Mups
*No Bands for Pullups today