New Era

New Era

WOD 5/4/12

10 minutes of skill work: Snatch Balance

Starting with the barbell resting on your shoulders pop the bar up then quickly drop under the bar into a full overhead squat.

 

AMRAP in 3 minutes:

3 Lunges per leg (115/75) Bar in rack position or on back

1 Deadhang Muscle-up or 3 Dead Hang Pull-Ups

 

Rest 3-5 minutes

 

AMRAP in 3 minutes:

5 Front Squats (115/75)

10 Push-Ups

 

Rest 3-5 minutes

 

AMRAP in 3 minutes:

5 Push Press (115/75)

5 Burpees

 

Cash Out: 1 Mile Jog

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