150921 Monday WOD

EMOM x 12

Even # Min – Snatch x 6 reps @ 60%

Odd # Min – Tall Box Jumps x 3 reps 30″ or higher

Part2

5 rounds for time of:

3 rope climbs

15 deadlifts @ 65% of 1RM

20 wall-ball shots, 14/10

EMOM x 12

Even # Min – Snatch x 3 reps @ 85%

Odd # Min – Tall Box Jumps x 3 reps 30″ or higher

Part2

3 rounds for time of:

3 legless rope climbs

15 deadlifts @ 75% of 1 RM

20 wall-ball shots, 20/14

With 1:1 work to rest ratio

A1) 4 x 5 Bent-over Barbell row

Rest 1 min

A2) 4 x :20 ME Muscle-ups

Rest 1 min