SWOD: Snatch complex (20min to work up to a heavy complex) 1 snatch grip deadlift 1 hang power snatch 1 ohs WOD: Metcon (AMRAP - Rounds and Reps) 20 min AMRAP With a partner- share reps with partner as needed. One person working at a time 50 push ups 50 ghd med ball sit ups 20/14# thro the med ball to your partner 50 pull-ups 50 deadlifts 225/155 masters 155/105 50 cal row
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See AllGWOD: Handstand Walk 10 MINS TO WORK ON HS WALK TECHNIQUE IF YOU HAVE HANDSTAND WALK LOOK FOR MAX DISTANCE FOR THE DAY WOD: Metcon (Time) 3RDS 9 DEADLIFTS 12 PUSH UPS 15 BOX JUMPS GPP: 95/65 and 20
GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"
SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR