WOD 3/10/17

 

Skill: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: 5 RFT
3 Bar MU
6 HSPU
9 Pistols

*Ask Coach for modifications.

 

Olympic Weightlifting WOD

  1. Snatch 3x3x80% 3x2x85% 2x1x90%
  2. HC+FS+JRK 4×2+1+2×70% 3×2+1+1×80%
  3. Snatch pull 6x3x100%
  4. Back squat 4x3x80% 2x3x85%

 

Endurance:

 

“Andy Light”

For time:
25 thrusters, 52.5/42.5 kg.
50 box jumps, 60/50cm.
75 deadlifts, 52.5/42.5kg.
1.5-mile run
75 deadlifts, 52.5/42.5kg
50 box jumps, 60/50cm.
25 thrusters, 52.5/42.5kg