170829 – “Girl of all Girls”
(Compare to 160829)
Warm up:
Cardio
Barbell Warm up
Dry run
WOD:
Rx:
5 Min AMRAP
1, 2, 3, 4, 5
Muscle-ups
Squat Snatch (135/95)
3 Min Rest
4 Min AMRAP:
7 Thrusters (135/95)
7 Pull-ups
3 Min Rest
3 Min AMRAP:
7 Power Cleans (135/95)
7 Ring dips
3 Min Rest
2 Min AMRAP
7 Deadlifts (225/155)
7 HSPUs
Scaled:
5 Min AMRAP
1, 2, 3, 4, 5
Burpee Pull-ups
KB Swing
3 Min Rest
4 Min AMRAP:
7 Thrusters (65%)
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 (70%)
7 Push-ups
Sport:
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
Mobility:
Tri/Lat LAX
Wall Glute