Open WOD Friday!
Warm up: 10 minute Hip/ Shoulder Mob. Snatch Warm up 3 x PVC
Skill: Snatch, Burpee, Strict press
A. Open WOD 13.1:
in 17 minutes
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
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.