WOD 01/09/17

A1: 3 RFQ of:

7 Ring Row
14 Ab Mat Sit Ups
21 BallSlam (20/15#)

A2: For Time:

15 USA K.B. Swing (24/16Kg)
8 Each K.B. Snatch
If you are as of yet unable to Double Unders use this time to practice.

• Mistakes to avoid
• Quick tutorial

B: Top Down 3 Position Snatch – Build to a Challenging Single

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

C: Weighted Pull-ups – 3 @80% EMOM X 5 Rounds

D: Pull-ups – 50 RFT

Choose Butterfly, kipping, strict, kneeling, jumping or band assisted. Complete 50 Reps for time, in as few sets as possible.

E: 3 RFT of:

15 USSR K.B. Swing (2/1.5 Pood)
15/12 Air Bike Calories