12/2/2016

WARM UP

10x each

PVC snatch press BTN

PVC OHS
PVC sots press

Walking lunges

Ring rows

Then AFAFP

12-9-6

Snatch 65/35

Burpees over the bar


BUY IN


Free:
EMOTM x 8 minutes
10-15 wall balls



RX:
EMOTM x 8 minutes
3 push press AHAP



Comp:
as RX 
SKILL



 Keep your own time for the whole WOD



WOD



For Time:
9 snatches 95/65
42 Pull ups
7 snatches
30 pull ups
5 snatches
18 pull ups


Rest 5 minutes...


then:
3 min AMRAP
run 400m
MAX reps of ground to overhead 115/75



free: American KBS 35/18; ring rows; burpee BJ
comp: 115/75; 155/105

CASH OUT


N/A



MOBILITY


All the things