WOD:
“Amanda”
For time 9-7-5 reps of:
Muscle-up
Squat snatch @ 135/95
Post times to comments.
Compare to 29May11 at CFI.
SCALES:
Gold
For time 9-7-5 reps of:
Chest to bar pullups
Ring dips
Squat snatch @ 115/75
Silver
For time 9-7-5 reps of:
Assisted pullups
Bar dips
Squat snatch @ 95/55
Bronze
For time 9-7-5 reps of:
Assisted pullups
Bar dips
Power snatch @ 65/35
WARMUP:
500m row
Then,
Burgener warmup
MOBILITY OR SKILL WORK:
Skill Work
Muscle-up transitions