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WOD:

1) AQAP:

800m Run

30 Power Snatch 65/45

30 Overhead Squats 65/45

30 Pull-ups

800m Run

20 Power Snatch 65/45

20 Overhead Squats 65/45

20 Pull-ups

800m Run

10 Power Snatch 65/45

10 Overhead Squats 65/45

10 Pull-ups

Extra Work:

2) GHD Sit-Ups: 4 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Muscle-Ups: 10 minutes Practice

Work on any facet if a Ring Muscle-Up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments