WOD 11/11/16

https://www.youtube.com/watch?v=0GGvWnK0_3I

Skill: Barbell Snatch

MetCon: In teams of 2 complete for time& quality

400m Run
50 Snatches
400m Run
40 Snatches
400m Run
30 Snatches
400 m Run
20 Snatches
400m Run
10 Snatches

A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) Squat Snatches ONLY!!!!

————–
Rx’d Meet:
For time
5 Legless rope climbs
15 Thrusters 42.5/30kg
4 Legless rope climbs
12 Thrusters
3 Legless Rope climbs
9 Thrusters
2 Legless rope climbs
6 Thrusters
1 Legless rope climb
3 Thrusters

*Legless rope climbs for men only!

S&A WOD
Speed Pull
Sumo Deadlift 9*2*50-70%ME

MetCon:7RFT
5 Strict chin ups
10 Sumo Deadlift High pulls (use 30-50% ME )