July 29, 2019

July 29, 2019

8 minute clock :

20 forward arm circles

20 backward arm circles


-then-


3 rounds :

200 meter run

5 inchworms (1 push up + 1 air squat)

10 db snatch (light) 


for time :
15-12-9
squat snatch 95/65
5-4-3
muscle ups (ring or bar)

notes :
- rx+ - 115/85
- level 2 - power snatch or 75/55 lb squat snatch + chest to bar pullups
- level 3 - weight of choice + pullups or jumping pullups
- 11 minute time cap.
- 5 minute rest. 


for time :
12-9-6
squat snatch 115/85
5-4-3
muscle ups (ring or bar)

notes :
- rx+ - 135/95
- level 2 - power snatch or 95/65 squat snatch + chest to bar pullups
- level 3 - weight of choice + pullups or jumping pullups.
- 11 minute time cap.
- 5 minute rest before next wod. 


for time :
9-6-3
squat snatch 135/95
5-4-3
muscle ups

notes :
- rx+ - 155/105
- level 2 - 115/85 + chest to bar pullups
- level 3 - weight of choice + pullups or jumping pullups
- 11 minute time cap.

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