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WOD – Tuesday 1/3/17

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Crossfit:
A) AMRAP 25 Minutes:
– 15 Cal Row
– 15 Thrusters (75/55)
– 15 Pull-ups
– 15 Burpees

Competition:
*First Session*
A) Run
– 5 x 800m
– Rest is 1:1
-*Run these at your mile pace time or faster

B) E90s for 10 Sets:
– 1 Power Snatch + 1 Hang Squat Snatch

C) “Amanda” 9-7-5 Reps for Time:
– Muscle-up
– Squat Snatch @ 135/95

*Second Session*
D) AMRAP 25 Minutes:
– 15 Cal Row
– 15 Thrusters (75/55)
– 15 Pull-ups
– 15 Burpees

E) 4 Supersets, Not for Time:
– 8 RDLs (heavy to form)
– 25 GHD Hip Extensions