2/17/20
WOD

20200217

Crossfit:

Strength: 4 Sets of

3 Strict Press @ 80%

-superset-

15 Overhead Tricep Extensions from Rig-Micro

Rodeo

4 Rounds For Time

250m Row

18 KB Single Arm Snatch (53/35)

12 Hand Release Pushups

‍‍

Comp:

Strength: 4 Sets of

3 Strict Press @ 80%

15 Overhead Tricep Extensions from Rig-Micro

WOD: 4 Rounds For Time

250m Row

18 KB Single Arm Snatch (70/53)

12 Hand Release Pushups

rest 10 minutes

Ring Muscle-up Ladder

15 MInutes for max reps

1 Muscleup

2 Muscleups

3 Muscleups.. . . . . .

all sets must be unbroken

start back at 1 if you break and work up again