Tuesday, Sept. 15, 2015

Elena gets her first muscle up!

091515 WOD

A. 6:00 time cap in teams of two:

1) ME row

2) Plank any style

Switching

B. OTM 8:00

1 x snatch high pull

1 x high hang power snatch

1 x snatch drop

Stay light to work on positions

C. EMOM 20:00

Minute 1: 150-meter row

Minute 2: 10 bodyweight deadlifts

Minute 3: 4-6 bar muscle-ups / 8-10 chest-to-bar pull-ups / 10-12 chest-to-bar pull-ups

Minute 4: 15-20 leg raises

>>On Ramp

EMOM 16:00

Minute 1: 150-meter row

Minute 2: 10 kettlebell deadlifts

Minute 3: 8 ring rows

Minute 4: 15 abmat sit-ups