Bands Optional

Heather - good looking pull up
Heather – good looking pull up

Warm-up
50 dubs
With a kb
5 single arm snatches
5 windmills
5 single arm kb ohs
5 arm bars
Switch arms

5 minutes shoulder mobitliy

5 minutes to warm up the snatch

Oly
EMOM 12
25 dubs
1 Squat Snatch
-Ascend in weight as able

Strength (18 min)
Sumo Deadlift (bands optional)
3-3-3-3

WOD (20 min)
50 T2B
40 Bar Facing Burpees
30 OHS (135/95)
20 Burpee Pull Ups
10 Bar Muscle Ups

Regional (115/80)
Open โ€“ 40 t2b, 30 Bar Facing Burpees, 20 OHS (115/80), 10 Burpee Pull Ups, 5 Bar Muscle Ups

2 Comments

  • biscoe

    08/19/2014 @ 2:19 pm

    135-185, failed 195 twice
    sumo: up to 455×3
    wod: 18:38 games

  • Marc Piccuirro

    08/18/2014 @ 11:33 am

    [email protected], [email protected]
    305 w/blue band
    14:06 Rx

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