WOD-8/31/18
July 31, 2018
Warm Up: X2
10 Sampson Lunges
10 scapular pull ups
10 close grip OHS
10 Standing I, Y W/5lb-2.5
Mobility: X2 of 30 sec:
•Flag pole
•PVC Y stretch in rig
•Cossack
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups
Men: 45 lb.
Women: 35 lb.
Burn out!
800 meter run
20 GHD sit-ups
