WOD 06.12.17
Find a 3RM Back Squat
For Time
30 Burpees
12 Muscle Ups
20 Burpees
9 Muscle Ups
10 Burpees
6 Muscle Ups
Find a 3RM Back Squat
For Time
30 Burpees
12 Muscle Ups
20 Burpees
9 Muscle Ups
10 Burpees
6 Muscle Ups
1RM Clean and Jerk
5 Round
8 Deadlift 40/30
25 Double Unders
8 Power Cleans 40/30
25 Double Unders
8 Push Jerk 40/30
25 Double Unders
Snatch
1RM
For Time
30 Box Jumps Over
20 Wall Ball
10 Hanging Knee Raises
20 Wall Ball
30 Box Jumps Over
Every minute on the minute for max round
First minute- 3x Ground to shoulder 70/55
Second minute- 10x Sit ups
Third minute- 5x Burpees
Every 3 minutes = 1 round. Add 1 rep to all movements each successive round.
Continue doing so until you cannot complete the required number of reps for any of the movements
Sumo Deadlift
9-9-9
3′ AMRAP
75 SU
21 Alternating DB Power Snatch
1′ Rest
3′ AMRAP
50 Air Squat
15 A. KB Swings 16/12
1′ Rest
3′ AMRAP
25 Burpees HR
9 MB Cleans
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