WOD – Thursday 19 July 2018

Part A) Benchmark WOD ‘Amanda’

For time:
Rx
9-7-5
Ring Muscle Ups
Squat Snatch 61/43

Scaled option 1
9-7-5
Bar Muscle Ups or Bar MU progressions of box
Squat Snatch at 70% of 1RM

Scaled option 2
9-7-5
Pull-ups or Rings Rows
Ring Dips or Push ups
Squat or Power Snatch at a manageable weight to allow technique progression

Part B) Low volume technique practice on Muscle Ups/Kipping/Butterfly/Double Unders.