Warm-up
1 round of the WOD
3 ohs, 3 snatch balances, 3 sots press
1 snatch from each position
add weight and repeat until you can no longer complete the sots press
Oly
EMOM1-5
3-Position Snatch
-High Hang
-Mid-hang Full Stall
-Floor
Min 6- Rest
EMOM7-11
2-Position Snatch
-Mid-hang Full Stall
-Floor
Min 12- Rest
EMOM-13-17
Snatch from floor
2015 Regional WOD
5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 deficit strict handstand push-ups (2,1 plate)
Open- no deficit