WOD

WOD Friday 6/29/18

“Amanda”

9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

Warm up:
1 Minute of each:
Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs
immediately into?
:30 seconds of each
Active Spidermans
Active Samson
Air Squats
Push-up to Down Dog
Cossack Squats
PVC Pass Throughs
followed by?
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Potential options listed below:
7-5-3
Ring Muscle Ups
Squat Snatch
9-7-5
Burpee Chest to Bar Pull-ups
Power Snatch
9-7-5
Burpee Pull-ups
Power Snatch
9-7-5
Burpees
Ring Rows
Power Snatch

** Banded transition Drill with double the reps
OR MU Scale From Ground are also good Mu options