Friday 7/14/17 - AMRAP Before EMOM

July 14, 2017

 

MAIN WOD

M-1: 14:00 AMRAP

5 Snatches (135/95)

10 Chest to Bar Pull-ups

15 Burpee Box Jump Overs (24/20in)

 

L2:

5 Snatches @ 115/75

10 Pull ups

15 Burpee Box Jump Overs

 

L1:

5 Snatches @ 75/55

10 jumping pull ups

15 Box Jump Overs

 

M-2: 15:00 EMOM, alternating:

a) 6-12 Ring Pushups or Bar Push Ups

b) 2-6 Strict Chin-Ups

c) 10-15 GHD Sit-Ups or Med Ball Situps

 

WOMEN’S HIT CLUB

H-1: 14 Minute AMRAP

5 Hang Snatches

10 Jumping Pull-ups

15 Burpee Box Jump Overs (24/20in)

 

H-2: 15:00 EMOM, alternating:

a) 6-12 Bar Pushups

b) 2-6 Banded Chin-Ups

c) 10 Sit-Ups or Med Ball Situps

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