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
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