March 12th WOD

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WU – 15min 
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Mobility and Stretch

SWOD – 30min 
Front Squat
5 reps @70%
3 reps @80%
1 rep @90%
5×5 reps @75%

WOD – 15min
8min AMRAP
9 Push Press
12 KB Swings
15 Ring Rows

COMPETITOR’S HOMEWORK
Snatch
2 reps @60%
2 reps @70%
2×3 reps @80%

Clean Pull – 4×4@85%

Bar Muscle Up Practice for 10min

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