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WOD November 5th, 2013

WOD November 5th, 2013

Main – WOD

Weightlifting

A: 3 Position Snatch (Floor, Hang, High Hang) (15 minutes to establish 1 rep max)

Perform snatch from Floor, Hang and High Hand positions

B: 3 Position Snatch (Floor, Hang, High Hang) (90% of A)

Perform snatch from Floor, Hang and High Hand positions

Gymnastics

Muscle-ups (Skills Work and scale options 10 minutes)

Metcon

Metcon (AMRAP – Reps)

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
ME Muscle-Ups (Ring or Bar) in the remaining time

Rest 2:00 after each round.

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