2013.11.22 Friday


Posted on , by GBR in wod. Comments Off

Open WOD Friday!

Warm up: 10 minute Hip/ Shoulder Mob. Snatch Warm up 3 x PVC

Skill: Snatch, Burpee, Strict press

WOD:

A. Open WOD 13.1:

in 17 minutes

http://youtu.be/JFle0JgsQTk

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 burpees

Snatch as many reps as possible in the remaining time (210/120)

For athletes scaling- use staggered weights that they can make.  (i.e. 75/95/115/135) the third bar should be a challenge, but movable.

B. 30 Muscle Ups for Time. 7 minute cap… Scale Muscle up practice or version, max reps 7 minutes.

 

Cool Down: Shoulder mob.





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