WOD 11/20/16

A1: Warm-up –

1 Minute Max Reps: Banded Pull Apart + 1 Minute Max Reps Banded Good Morning

A2: 5 Minute AMRAP of:

100M Row (Damper 4/2)

10 M.B. OH Toss (20/14#-Max Height)

3 Broad Jump Max Distance

@80-90% Sustainable Pace

B: 3 Pos Snatch  – 1 each position @ ground/btk/mid-thigh

15 Minutes To Max The Complex

Goal is 90% of Snatch from 11/05/16 or Hang Snatch From 10/22/16

C: Bar Muscle-ups – 5 Minutes To Practice 

If you are as of yet unable to Bar Muscle Up, take 5 minutes to work on these progressions.

D: CrossFit Games Open 16.3  

AMRAP 7 minutes

10 power snatches (75/55)

3 bar muscle-ups

@85% Somewhat Hard Pace