Wod 6/14/12

O-lift

10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.

Demo w/ Instruction – Demo Sideview

Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.

 

Snatch balance - max for day; 80% of that x 3x1

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Wod - For Time

4 rounds

of 

5 wall walks

5 muscle ups