Skill:
Butterfly Pull-Ups/Ring Muscle Ups
Conditioning:
Partner WOD:
WOD #1:
6 min AMRAP
Back Squat x 20 185/135
Burpee Over Bar x 20
3 min Rest
WOD #2
6 min AMRAP
Box Jump Overs x 30
Wall Balls x 30 Synchro
3 min Rest
WOD #3
6 min AMRAP
Row 500m
20 Hang Power Snatch 95/65
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute