Wednesday August 17th, 2016 WOD

Every 1 min for 6 mins: Squat Snatch

1 Squat Snatch, 90% 1RM  

Every 1 min for 6 mins.

–then–

4 min rest

–then–

Every 1 min for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, 90% 1RM  

Every 1 min for 6 mins.

–then–

4 min rest

–then–

Muscle-ups/Bar Muscle Up/Chest to Bar/Pull Up: 30 Reps for Time

For time: 30 Muscle-ups (scale to a movement you can do 30 reps for time in under 10min)

–then–

Cash Out Conditioning:

“Tabata” – Front Squats and Toes-to-bars : 4 x 20 secs / 10 secs

Tabata Front Squat, 115/80 lbs 

Tabata Toes-to-bar  

The Tabata interval is 20 secs of work followed by 10 secs of rest for 4 intervals. Tabata score is the total reps performed in all of the intervals.