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
WOD
“Amanda”
| a) Ring Muscle-ups* b) Squat Snatches (135#/95#) |
| 9-7-5 For Time |
| *If you can’t do the ring muscle-up: Option #1 – 9-7-5 of Bar Muscle-ups/Transitions Option #2 – Option #3 – Option #4 – |
Please post scores and modifications (if any) so you will have something to compare back to!






17:30 rxd
14:51 (transition blue band, hang snatch 65#)