Benchmark: “Isabel”

Warm-up
30 shoulder taps
20 hip touches
10 strict pull ups
5 pistols each leg (overhead with pvc if possible)
Run a loop
5 pistols each leg (overhead with pvc if possible)
10 strict pull ups
20 hip touches
30 shoulder taps

Oly
3-Position Snatch
Floor
Mid Hang
High Hang

-Start light and focus on technique, then work towards 4 heavy sets without removing your hands from the bar.

WOD 1– Benchmark
“Isabel”
30 Snatches for Time (135,95)

Rest 10 Minutes

WOD 2
10 Minute AMRAP
Shorter, Uglier Mary
5 Paralette Handstand Push-ups (1 abmat)
10 Pistols
15 Chest to Bar Pull-ups

Games – Overhead pistols (45/25)
Regional – Overhead pistols with a PVC