May 12 2017

May 12 2017

Happy Birthday Bob O.!

STRENGTH
A) Hang Snatch
2-2-2-2-2
*Work up to 65% and start counting sets once you hit 65%.*
B) Snatch Pull
3×3 at 95% 1RM (of best Snatch weight)

WOD
7 rounds for time of:
1 Rope Climb, 15/15 ft
2 Muscle-ups OR 2 Strict Chest To Bar Pull Ups
3 Dumbbell men-Maker,

SPRINTS
4 rounds for time of:
Row, 400 m
Interval Sprints, 400 m
*2:1 Work:Rest Ratio combined for both row and run.*