Petek 9.3.2018

2018 Open Cycle Week 3 Day 4

1. Warm-up  : 

 Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)
2. Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes

Scaled: (Ages 16-54) Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

3.Cool Down

Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.