WOD: “OLY and AMAP” -Wed 2.18.15

Skill: ¬†Hang Squat Snatch (5√ó2) ¬†Every 2 minutes¬†perform 2 reps ‚Äď if you drop the bar, you must perform the second rep¬†within 15 seconds. Record your heaviest successfully completed double



10 Rounds

90 seconds per round, 30 seconds rest

7 OHS (115/65)

6 Bentover Rows (115/65)

3 Hang Snatches (115/65)

AMAP Jump Ropes (preferably Double Unders)


*Record your number of Jump Ropes after every round. If you do not do any just tell us how much you got done with the 7, 6, 3

*Goal – Move Fast and Efficiently


IMG_7646 IMG_7647





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