3/9 WOD

18.3 / happy Birthday AdrienneR!!

warm up – 32 squat rotations / crab crawl

32 reverse lunges

32 K2E

skillwork – #1  OHS / single snatch warm up to weight

#2 Deadlift   3×3 sumo/trad styles

WOD -#1  – 18.3

2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups

Time cap: 14 minutes
Total Reps Possible: 928

Option #2   Happy Birthday Adrienne

200 meter r/r

10 Deadlift  185/135

10 T2B

12 push ups

32 dubs

20 min AMRAP

 

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