WOD 01/23/17

A1: 2 RFT of:

100M Row (Damper 4/2)
10 Ring Row
100M Row
10 T2B

A2: Against A 3 Minute Clock:

30 USSR K.B. Swing (32/24Kg)
Max Reps Double Unders

B: Top Down 3 Position Snatch – 12 Minutes To Max The Complex

1 Each top down from pos 1,2,3
+ 1/1/1/1/1 @90% 

-15 Minute Cap

C: EMOM 7 of:

3-5 Pull Up
2-5 C2B
1-5 Bar Muscle Up

Choose a number of reps for each variation that is challenging but sustainable for all 7 rounds. Use a practice round if necessary to decide the appropriate # of reps. If you are unsure or are just developing any or all of these skills; I would suggest sticking to 3 PU,2 C2B,1 BMU.

If you are unable to do Pull Ups use this time to practice. If you are unable to do C2B, practice. If your BMU is not developed take this time to cultivate it.

*D: EMOM 10 of:

3-5 HSPU/ 21 Double Unders

**For RX+ Go Sets of 5 Strict Across**

For HSPU use 2016 Open standard=

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.

From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with chalk, ensuring that you clean up after your done. Thank you in advance:)

http://games.crossfit.com/workouts/the-open

Scale HSPU: with HSPU -> 1-3 Ab Mat or Pike Push Up (knees/feet on box).

Scale Double Unders with challenging but manageable # of reps or 20 Seconds Practice Per Round.

*=Complete as much as possible in time remaining.

Coaches shorten # of rounds as necessary to avoid running into the next class.