WOD 2018/07/16


Warm Up:

50" Knuckle Drags, 50" Active Samson, 50′"Active Spidermans ,5 Air Squats with 10 sec pause at bottom , 5 Push-up to Downward Dog, 10 PVC Passthroughs , 30" Front Rack Stretch Movement Prep 3 High Hang Muscle Snatches 3 Hang High Pulls 3 Snatch Balances (Snatch Drops)2 High Hang Power Snatches2 Hang Power Snatches ,2 Power Snatches 3 Push Press3 Push Jerks2 High Hang Power Cleans2 Hang Power Cleans 2 Power Clean and Jerks 3 Front Squats, 3 Push Press, 3 Thrusters

Metconment Prep: 3 High Hang Muscle Snatches 3 Hang High Pulls 3 Snatch Balances (Snatch Drops) 2 High Hang Power Snatches 2 Hang Power Snatches 2 Power Snatches

3 Push Press 3 Push Jerks 2 High Hang Power Cleans 2 Hang Power Cleans 2 Power Clean and Jerks

3 Front Squats 3 Push Press

3 Thrusters

Wod: Fot Time

30 Snatches (60/40 kg)

10 Ring Muscle-ups scaled Bar M.u.

30 Clean & Jerks (60/40)

10 Ring Muscle-ups

30 Thrusters (60/40)

10 Ring Muscle-ups

Exstra: Time Permitting

Tabata Hollow Rocks8 Rounds of :20 On, :10 Of

Metcon


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