Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Additional Warm-up
Review Squat Snatches
Regular WOD
10-8-6-4-2 For Time
a) Squat Snatches (135#/95#)*
b) Bar Muscle-ups**
c) Pistol Squats***
*Replace w/ Power Snatches if flexibility won’t allow a “pretty” squat
**If you can’t do the Bar MU:
#1) Chest-to-Bars – 15-12-9-6-3
#2) Pull-ups – 20-16-12-8-4
#3) Ring Pull-ups – 25-20-15-10-5
***Squats if modifying (x3)
WODKILLERS
10-8-6-4-2 For Time
a) Squat Snatches (155#/105#)
b) Bar Muscle-ups
c) Pistol Squats
If desired, post scores to comments!
Reg WOD Rx’d with power snatches
19:15
WODKILLERS
15:04
17:36 (a- Rx’d. b- pull-ups. c- used the pole)
Humble WOD 18:28
a) 95# sq snatch (pretty is in the eye of the beholder)
b) Rx bar MU
c) pistol sq (w blue band)