CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - Snatch Pull + Power Snatch (1+1) @ 70%

*Banded Pull Down - tie band off on pull up bar, sit down on floor and pull band from overhead down to sternum.


WOD

3 Minute AMRAP

5 Ring Muscle Ups

10 Overhead Squats 95#/63#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 135#/93#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 185#/123#

MAX Double Unders in remaining time.

**Score each round of Double Unders separately.


Comments  

 
#1 RE: tuesday20180227jason 2018-02-27 21:19
SWOD - 3" Band, 155#

WOD - 182, 126, 15

Wow!!! 185# felt like 225# at the end of all that mess. On a positive note the muscle ups actually felt really good for once.
 

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