WOD: “OLY and AMAP” -Wed 2.18.15
Skill:  Hang Squat Snatch (5Ă2)  Every 2 minutes perform 2 reps â if you drop the bar, you must perform the second rep within 15 seconds. Record
Skill:  Hang Squat Snatch (5Ă2)  Every 2 minutes perform 2 reps â if you drop the bar, you must perform the second rep within 15 seconds. Record
Teams of 2. 2 teams start at each Part. Each station is 5 minutes Part A:  AMWAP – Work your way up to a heavy
Skill:  Squat Clean (5Ă2)  (every 2 minutes perform 2 reps â if you drop the bar, you must perform the second rep within 15 seconds) – Record highest
8:30am Sled Push Weighted Crunch TRX Atomic Push Up Rower Rope Slam Curl to Press Sumo Squat Banded Lat Pulldown Plank Hops Shoot Throughs Handstand
21 HSPU 21 Box Jumps (23″) 15 Slam Balls (30/20) 15 Pull Ups 15 Box Jump Overs (23″) 15 Slam Balls 9 HSPU
Skill: 3RM (your choice – do a 3RM you have no done yet) WOD: Ladder 5, 10, 15, 20, 25… for 18 minutes Hang
WOD: 6RFT 15 KBS (50/35) 15 Toes to Bar 35 Double Unders 3 Rope Climbs 30 Min Cap *Did a partner version of this on
Skill: Squat Snatch â Work up to a 1RM  7 x 1 Every 90 seconds perform 1 rep WOD: 16 Min EMOM Min 1:  2
Skill: Â 3RM – your choice WOD: Tabata In groups of 3 (or 2) TRX Row Calorie Row Shoot Throughs Wall Balls WJR Sprint on
Sled Push Med Ball Full Crunch TRX Squat Jumps Plank Rower Rope Slam Plate Wall Sit Tire Flip L-Sits Pass Betweens Wall Balls 30:25, 30:20,