WOD 02/15/2013

Warm Up: Mobility – Shoulder and Hip
10 Minutes Power Snatch, Full Snatch, Snatch Balance, OH Squats with PVC / Empty Bar
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Strength / Oly:
10 Round EMOM – As Heavy As Possible (Yes, this is relative to your current ability)
Snatch – Full (advanced) – Power (beginner) x 2 Reps
rest approx 10 minutes then:
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RX plus:
3 RFT
3 Muscle Ups
10 GHD Sit Ups
15 Meter Handstand Walk
Rx:
3 RFT
5 Chest 2 Bar Pull Ups
10 Toe 2 Bar
5 Handstand Push Ups
Scaled:
3 RFT
5 Pull Ups
20 Ab Mat Sit Ups
10 Hand Release Push Ups
*You can mix and match a little to fit your capabilities