6.14.17

women

warm up

coach picks

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Strength: 

5 weighted pull ups (increase weight each round)

rest 1 min

5 weighted dips (increase)

rest 1 min

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WOD’s

“New You”

For time:

15 hang power snatch 55/45

30 ring rows/banded pull ups

15 thrusters 55/45

20 bar facing burpees

15 Overhead Squats 55/45

10 jumping pull ups

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“ATB WOD”

For time:

15 Power Snatch 95/65

30 pull ups

15 thrusters 95/65

20 bar facing burpees

15 Overhead Squats 95/65

10 Chest to Bar

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“Competitors WOD”

For time:

15 G2OH 135/95

30 C2B pull ups

15 thrusters 135/95

20 bar facing burpees

15 OHS 135/95

10 MU’s (rings)

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Cool down: 200 m walk

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Extra Credit: 100 AMSU