Monday, November 28, 2016

Double-unders, Power Snatches

WOD

Bar Work & Accessory
A)  12 minutes:  Deadlift 20x1 @ 65% of 1 RM (pull w/ maximal speed and perfect form)
-then
B)  Handstand Hold Attempts, 5x10
C)  Mobility
 _________________________________________________________________

Foundations 
For time / 15 cap
250 Singles
50 Air Squats
30 Burpees
50 Hand Relaese Push-ups
250 Singles


Conditioning - "14.1"
AMRAP 10
30 Double-unders
15 Power Snatches, 75/55 | 65/45#


Competition 
AMRAP 15
5/3 Muscle-ups
10 Squat Snatches 115/75 |  95/65
15 Box Jump Overs 24/20"

                                                                                                                                       
Kicker
Rest 1 minute
-then
For time:  30 Box Jumps, 24/20"

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