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July 21st WOD

7/21/2017
Level 1
L1:A: Low Hang Snatch ( 10 min emom; 1 low hang snatch)
10 min emom; 1 low hang snatch; build to a tough single; use as skill work only if this is a new movement for you and do 3-5 reps every minute
L1:B: Back Squat (10 min emom; 1 Backsquat @20X1)
build to a new 1 rm
L1:C: Metcon (AMRAP - Rounds and Reps)
7 min amrap

9 pull ups
12 box jumps 24/20
15 alternating db snatches (total)50/35
Level 1 Rx+
L1+:A: Snatch (take 20 mins to establish 3 rep max snatch)
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

7 c2b pull ups
9 ps 115/80
11 pistols total
F3
F3:A1: Deadlift (@3111; 5x10-12)
no rest
F3:A2: Push-ups (@30X1; 5x10-14)
rest 2 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 burpees
12 ring rows
18 walking lunges total
F3 Advanced
F3+:A: Deadlift (@20X1; 4x10)
all sets working; take as many sets to warm up as needed; rest 3+ mins between working sets
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

10 pull ups
10 burpees
10 back squats@0.75/0.5 bw
Competitors
Comp: Comp WOD (1 Rounds for reps)
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11AM-Yoga

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5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

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