WOD 02/20/17

A1: 3 RFQ of:

10 Supine Banded Pull Apart
10 Tuck Up
10 SuperMan
10 Calorie Row (8/5)

A2: 5 Each:

Snatch Lift Off
Snatch Pull
Panda Pull
Muscle Snatch
Power Snatch
Snatch Balance
OHS ; @45/35/15#

B: 1 Power Snatch + 1 Hang Snatch

C: Back Squat – 4/3/2/4/3/2

@22X1 ; Build up heavy @ Tempo with the intent of adding weight on the second wave; Rest 90-150 Seconds Between Sets.

D: Weighted Pull-ups – 4/4@85%

E: EMOM 10 of: 5-10 Butterfly Pull Ups

If your butterfly Pull Ups are feeling good you can sub with BMU/C2B Butterly or scale to kipping Pull Up or assisted Pull Up variations.