170829 – “Girl of all Girls”

 

(Compare to 160829)

Warm up:

400m Windsprints

Snatch Breakdown

3 Rounds:

5 Snatch Balance w/3 second pause at bottom

6 Burpee Over Bar

7 Kip/Scap

 

Skill:

Skin the cats

 

WOD:

Rx:

5 Min AMRAP

1, 2, 3, 4, 5 

Muscle-ups

Squat Snatch (165/115)

3 Min Rest

4 Min AMRAP:

7 Thrusters (165/115)

7 C2B Pull-ups

3 Min Rest

3 Min AMRAP:

7 Power Cleans (165/115)

7 Strict Ring dips

3 Min Rest

2 Min AMRAP

7 Deadlifts (315/225)

7 Deficit HSPUs (6”/3”)

 

Scaled:

5 Min AMRAP

1, 2, 3, 4, 5 

Burpee Pull-ups

Power Snatch (75%)

3 Min Rest

4 Min AMRAP:

7 Thrusters (75%)

7 Ring Rows

3 Min Rest

3 Min AMRAP:

7 Power Cleans (Thruster weight)

7 Bench Dips

3 Min Rest

2 Min AMRAP

7 Deadlifts (80%)

7 Push-ups

 

Mobility:

Tri/Lat LAX

Wall Glute

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