WOD Mon Dec 18

Strength/Skill

Back Squat
On the Minute x 5:
5 Back Squats – 76%

Work

“Full Circle”

For Time:
1500/1200m Row
100 Double Unders / 50 Penguin Claps
35/28 Cal Bike
100 Double Unders / 50 Penguin Claps
1500/1200m Row

CompTrain

Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets

Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level