3/12 WOD

18.3 /  Happy Birthday Josh L!!

warm up – 36cal row

12 single kb swings

12 pull ups

12 low / slow  lunges

skillwork – #1 OHS / single snatch

#2  power snatch 3×3 @ 70%

WOD – 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

Rx:
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

 

#2 – Happy Birthday Josh L!!

14 mins AMRAP

9 power snatches  95/65

7 C2B pull ups

5 burpee over bars

36 ab mat

 

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