12.02.2015 WOD

1
Dec

12.02.2015 WOD

A. Mobility

B. Warm-up
250m Row
8 Toes-to-bar
10 Push-ups
12 Walking Lunges
2 Rounds

C. WOD

Teams of 2

Buy-in:
AMRAP in 6 minutes of
Alternating Box Jumps (24/20) for 2 minutes
Followed by 20 Hang Power Snatch (115/75) (Rx+135/85)
With the remaining time do AMRepsAP of Double-unders

Rest 3 Minutes, followed by

21-15-9-15-21
Push-press (115/75)
Strict Pull-ups (Rx+ Muscle-ups…7-5-3-5-7 reps)
For time (8 minute cap…extra rest if you finish before time cap)

Rest 3 minutes

Cash-out:
AMRAP in 6 minutes of
Double-unders (24/20) for 2 minutes *
Followed by 20 Power Snatch (115/75) **
With the remaining time do AMRepsAP of alternating box jumps

*One person working at a time
**Power Snatch from the ground, not hang

Score is total reps for “Buy-in” and “Cash-out” and time for push-press / pull-up WOD.