WOD

WOD Friday 1-10-20

Lifiting:

EMOM x10

1 Snatch High Pull + Power Snatch (* choose load- you may only build as long as technique is good)

WOD:

7 rounds for time of:

5 Handstand Push-ups

3 Ring Muscle-ups

1 Power Snatch, 185/125 lbs

Scaled Version:

7 Rounds:

5 “Z” Press

3 Low Ring Transition + Jumping Ring Dip

1 Power Snatch (115/75)

** Goal is sub 12 minutes

Cool Down: 2-3xs 20sec each: 3-way Banded Shoulder Stretch