WOD: “Oly and 9-7-5-3” -Mon 2.2.15

Skill:  Power Snatch 7×1 (every 90 seconds perform one snatch) – Record your last successful weight completed


WOD: For Time 9-7-5-3

Snatch (Squat) Aka Snatch+OHS (135/95)

Strict Pull Ups (mod:ring rows)

Ring Dips

15 min cap

Looking for extra work: 15 MIN AMRAP 




Muscle Up


*The goal is the for athlete to work at a high heart rate for sub 10 minutes. If you would be prefer to work for longer than you can turn it into an AMRAP. 


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