W.O.D. Friday 8/24/18


W.O.D. Friday 8/24/18

Click here to see the CFR FitKids Obstacle Course!

Conditioning WOD

For time.

*Notice the snatch weight increases with each set as you go.

15 – 12 – 9 – 6 – 3 reps of…

Burpee Box Jump Overs 24/20
Ring Muscle Ups
Snatch (power or squat)

Snatch weight – 95/65, 135/95, 155/105, 185/125, 205/135

*Box “Jump” Overs mean you must clear the box, without touching the top of it.  If you need to scale either grab a smaller box and do the same OR complete the traditional box over by jumping on the box and then getting to the other side

*Scale Ring MUs with 1:1 Bar MUs or 3:1 Ring Rows + Ring Dips (to mimic the Muscle up)

Post total time!