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
Heavy
30 Rounds
1 High-Hang Squat Snatch every 20 seconds
Regular WOD
For Time
a) Bar-Facing Burpees – 60
b) Overhead Squats (95#/65#) – 30
c) Ring Muscle-ups – 10*
*If you can’t do the MU:
Option #1 – 10 Bar MU’s/Transitions
Option #2 – 20 Chest-to-Bars
Option #3 – 30 Pull-ups
Option #4 – 40 Ring Pull-ups
WODKILLERS
For Time
a) Bar-Facing Burpees – 60
b) Overhead Squats (120#/90#) – 30
c) Ring Muscle-ups – 10
If desired, post scores to comments!






13:30 RX’d
14:57 rx