Friday 9/15/17 - OHS & MU


MAIN WOD

M-1: Front Squat: Every 2:00 for 8 sets:

3 reps @ 75%

M-2: 4 Rounds For Time:

21 Overhead Squats, 95#/65#

7/5 Muscle-Ups

L2: 4 Rounds For Time:

21 Overhead Squats, 75/55#

14 Burpee C2B or Pull ups

L1: 3 Rounds For Time:

15 Overhead Squats, 45/35

10 Burpee Jumping pull ups

Extra Credit:

Snatch Pull + Snatch High Pull + Snatch + OHS 1-1-1, 4x1

Stay light, practice technique. Keep your hands on the bar for the duration of the set, but these are not touch and go reps. Do not exceed 65-70%

HIT

H-1: Front Squat

3 Reps, every minute, on the minute, for 10 sets

H-2: 4 Rounds for time:

15 Overhead Squats

10 Burpee Jumping Pull ups

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