Monday’s WOD:

A.  Skill:  5 attempts to establish 1RM weighted pull up

B.  Then:

9-7-5  (wt: 50kg, 35kg)


Ring Dip

Pull Ups

RX+: “Amanda”


Snatch  (wt: 61kg, 43kg)

Muscle Up

*these are full squats.  if you don’t catch in a full squat, you must ride it down to a squat for each rep to count.  please use an appropriate weight for yourself.  if at any point the snatch weight looks unsafe for you, the coach will stop you.

C.  Immediately upon finishing B, and when a rower is open, 1000m Row for time.


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1 Comment

Stewie · May 13, 2012 at 11:07 pm


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