Friday, Dec. 8th, 2017

 

A) Warm Up

200m Run

1 Minute of each:
Active Spidermans
Active Samson
Air Squats
PVC Pass Throughs

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

*Empty Barbell

B) Strength/Skill

6 x 1
Pwr Snatch + Snatch @ 70%

Then

Tempo Sn Pull @ 80%

C) WOD

For Time:
9-7-5

Ring Mups
Power Snatch 135/95

Mod for Mups is
18 Pullups then 18 Ring Dips
14 Pullups then 14 Ring Dips
10 Pullups then 10 Ring Dips