07.06.2016 WOD

5
Jul

07.06.2016 WOD

A. Mobility

B. Warm-up
5 Hang Power Snatch (blank bar)
5 Overhead Squats
5 Good Mornings
5 Burpees
3 rounds

Then (with partner)
8-10 minutes working up to a relatively light Power Snatch & Overhead Squat

C. WOD

Teams of 2

Buy-in: 3 min Max Effort Row for calories
Rest 1 min

10-8-6-4-2
Power Snatch (135/85) (Rx+ 145/95)
Muscle-ups (Rx Lite 2-to-1 strict pull-ups)
For time (if you finish early…you get extra rest)

Rest 3 Min

10-8-6-4-2
OHS (same weight as above)
Strict Handstand PU (Rx+ deficit 10″/6″) (Rx Lite: 2 to 1 kipping or pike)
For time

Rest 1 min

Cash-out: 3 min ME Dubs (one athlete at a time)

Score = Time / Reps for Cals & Dubs (For ex: 18:53/285) 30 min cap. Each team must keep an eye on the clock for stop/start times and time it takes to complete WOD 1 & 2.