Pre WOD:
Level 3:
Bar mucle-ups:
X Bar MU
250 meter recover erg
X Bar MU
250 meter recover erg
X Bar MU
500 meter revocery erg
X=33% of Max Rep
Level 2:
EMOM 10 min:
1, 1-3 Bar Muscle Up
2, Bike Erg
Level 1:
EMOM 9 min:
1, 3 Hip to Bar
2, 3 Jumping Bar Muscle Up
3, 3 Low Bar Muscle Up
WOD:
A1, In 8 min:
Build to a heavy max of:
1 Hang Power snatch
1 Snatch Balance
A2, In between min 8-16: EMOM 8 min:
1 Hang Squat Snatch
B, 3 Rounds for max rep:
Amrap 2 min:
12 Snatches 40/25 kg
Max Cal Row
Amrap 2 min:
200 m Run
Max Reverse Burpee
Post WOD:
Shoulder Accessories:
3 Rounds for quality:
12 Reversed Snow Angels
20/20 meter SA Kettlebell Overhead Walk (heavy)
12 Reversed Flyes
