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05/09/2014 WOD

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Friday 05/09/2014

Warm Up:

Run 600m and Warm up #6

Bar Warm Up

Strength:

12 Minutes to establish 1rm  hang snatch (Position 2)

WOD: 

For time:
95/65 pound Overhead squat, 30 reps
7 Muscle-ups
95/65 pound Overhead squat, 20 reps
5 Muscle-ups

Level 1 – 45/35 OHS, 2:1 Ring Rows and Box Dips

Level 2 – 75/55 OHS, 2:1 Pull Ups and Dips

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