Monday 1/2/17 - Welcome 2017

MAIN WOD

W: 10:00 Muscle Up Progression M-1: Every 2:00 for 8 Rounds

Snatch High Liftoff + 5 Count Eccentric + Snatch 2RM M-2: 14:00 AMRAP 21 Overhead Squats 95#/65# 7 Muscle-Ups OPTIONS

Level 2

14:00 AMRAP 21 Overhead Squats 75/55 7 Jumping MU

Level 1

14:00 AMRAP 21 Overhead Squats 45/35 7 Pullups + 7 Ring Dips -or- 7 Ring Rows + 7 Pushups

Level 1 Fitness

W: Box and Ring Supports, dips

F-1: Hang Power Snatch

EMOM 10: 3 HPS

F-2: 10:00 AMRAP

14 OHS

7 Ring Rows

7 Push ups

Weightlifting (Class on platforms at 6:30pm w/Jess, we will warm up together)

Hang Power Clean

3-3-3-3-3-3