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Wedddddddnesday!!

10
Sep

Wedddddddnesday!!

Happy B- Day Nathi

Happy B- Day Nathi

Happy Birthday Melissa L.!!!

Happy Birthday Melissa L.!!!

 

SKILL

 

3 Rounds of:

 

L1 – 8 x 12 Partnered Assisted Pull Ups

L2 – 6-8 Strict Pull Ups

L3 – 4-6 Muscle Ups (rings or Bar)

 

(12 min cap)

 

OLY

 

Barbel Warm Up

 

then….

 

Snatch Complex

 

1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

 

** Every 2 min for 16 min (8 sets)

** Build though the course of the eight sets, if mechanics permit

 

WOD

 

“Annie”

 

50-40-30-20-10

 

Double Unders or DU Attempts

AbMat Sit Ups

 

(10 min Cap)

****If you finish under the cap perform Max TTB for the reminder of the time