Tuesday December 6

December 5th, 2016
by:

Strength / Skillwork

Snatch
3-3-3-3-1-1-1-1
45-55-65-75% @ 3 reps
85-90-95% PR @ 1 rep

WOD

For time:

  • 5 Muscle-Ups
  • 10 Overhead Squats
  • 15 Snatches,
  • 20 Over-the-bar Burpees
  • 25 Box Jumps

Rest 3:00, Repeat in Reverse

Score = Total time counting the Rest.
Rx+: Ring, 125/85#, 30/24″
Rx: Bar, 85/55# Snatch or Cleans at same weight as Rx+, 24/20″
Fit: see Elements

Elements WOD

5 Rounds for Time:

  • 10 Ring Rows
  • 10 Bench Dips
  • 10 Alternating DB Snatches 30/20#
  • 10 Burpees
  • 10 Box Jumps, 20/18″

zwrow