SAT30SEP2017

WOD

Conditioning
5 Rounds for Time, in Teams of 2:
20 Ring Dips
20 Burpees Over Bar
20 Overhead Squat (95/65)
40 Double Unders

Extra

Snatch + OHS: 10min. EMOM – working to heavy set w/ no misses
-Rest 2 min.
at 80% of today’s complex perform 10 full snatch AFAP
-Rest 2 min.
3 attempts only at best snatch for the day

4 sets
12 alt. reverse lunges w/ DBs in farmers carry
100ft. e/arm single arm farmers carry

5 sets…
5 kipping CTB (no butterfly)
3 Hollow/arch kips
5 butterfly CTB
3 kips
5 TTB

After
4 sets
12 good mornings w/ 95/65
15 ghd situps

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