wod 4/10/12

1st thing when you are fresh do 30 muscle ups for time.

Use what ever progression needed and if you reach failure of more than 3 fails in a row stop where you are.

O-Lifts-

• Power clean - 70% x 3 x 5
• Snatch balance - 65% x 3 x 5
• Push press - 72% x 3 x 5

Wod # 1



“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips

Wod  #2

4 rounds for time

Row 250 meters
15 GHD sit ups
5 HSPU's

AP- Do 5x100 meter sled push  (90/50on sled) light and fast (2x1 recovery)