Tuesday Double WOD – CompetitorWOD

Warm-up
Tabata Row for max cals
Then 2 rounds
9 Overhead Squats
7 Drop Snatch
5 Snatch
*Add weight second round

Oly
EMOM-1-5
2 Snatches 80-85%
Minute 5-6 Rest
EMOM 6-11
1 Snatch 90-100%

Strength
Back Squat (Full Pause)
2-2-2-2

WOD 1
10 Minute AMRAP
10 Handstand Push-ups to 6-in. Deficit
20-Calorie row
30 Single-legged squats, alternating

REST 5 MINUTES

WOD 2 (10 Minute Cap)
15-12-9
Thrusters (135,95)
Muscle-ups

**WOD Credit CrossFit.com x2