Thursday November 9, 2017

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(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 PVC pass through, 10 behind the neck PVC press, 5 PVC push press, 5 PVC jerks, 5 BB OHP, 5 BB push press, 5 BB jerks

SOD: (20 min)

Overhead Press – 3x3
Push Press – 3x2
Split/Push Jerk – Heavy Singles for remaining time

WOD

6 min AMRAP
6 Muscle-ups (Mods: 12 ring dips or 20 narrow grip push-ups)
9 Overhead Squats (135/95)