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WOD – Tuesday 1/10/17

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CrossFit:
A) E2M for 10 Sets, alternating:
– 3 Bench Press
– 15 GHD Hip Extensions

B) AMRAP 8 Minutes:
– 30 Double-Unders
– 20 Walking Lunges
– 10 DB Push Press (55/35)

Competition:
*First Session*
A) Run
– 4 x 800m @ PR 1 Mile Pace
-*Rest 60s between intervals

B) EMOM for 12 Min:
– Min 0-3: 2 Snatch @ 75%
– Min 4-7: 1 Snatch @ 80%
– Min 8-12: 1 Snatch @ 80%+
*No misses!  Do not increase load if you are at risk of missing.

C) 3 Rounds for Time:
– 12 SDHP @ 115/75
– 12 Lateral Burpees Over Barbell
– 6 Muscle-ups

*Second Session*
D) 3 Sets, Not for Time:
– 5-8 GHR
– 15 Reverse Hyper @ 40% of 1RM Back Squat

E) AMRAP 8 Min:
– 30 Double-Unders
– 20 Walking Lunge w/ 1x DB (goblet)
– 10 DB Push Press @ 75/55