WOD – 02/11/15

Warm-up 12 mins
6 strict pull ups
9 power snatches w/bar. work on fully opening your hips and dropping fast (above parallel)
12 Floor wipers with bar

Strength EMOM for 10 min
Odd: 6 power snatches TNG as heavy as possible
Even: 6 Burpee pull ups or 3 burpee muscle ups

Metcon
Buy in
30 box jump overs 24/20

5RFT
10 deadlifts 185/120
15 push ups
20 air squats

Cash out
30 box jump overs

       

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