WOD 02.16.18
Warm-up
500m Row
-then-
3 Rds:
10 Good mornings
10 Straight leg muscle snatch with PVC or barbell
10 Kips(focus on getting into full hollow position and getting your hips as high as possible)
Metcon – Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55#
3 bar muscle-ups – 3:1 C2B or pullups
Strength – Deadlift
Warmup sets:
5 @ 40%
4 @ 50%
3 @ 50%
-then-
5-4-3-3-2-2-1
starting at 60% & working up to 90-95%