CompetitorWOD – Each For Time

Warm-up
30/20 Cals on Bike
15 Muscle Snatches
10 OHS
5 Front Levers
5 Back Levers

OLY/GYMNASTICS
9 Snatches @75% of Max
9 Strict Muscle-ups

Rest 2-4 Minutes

7 Snatches @80% of Max
7 Strict Muscle-ups

Rest 2-4 Minutes

5 Snatches @85% of Max
5 Strict Muscle-ups

Regional- 5-3-2 Strict Muscle-ups
Open- Kipping Muscle-ups

WOD
3 Rounds Each for Time
20 Calorie Row
20 Pistols
20 Chest to Bar Pull-ups
20 Box Jump Overs
Rest 2 Minutes