Warm-up, (15min.): Group Agility, Dynamic Stretch
Strength, (15 min.): BBWU4S then 5 min. to warm-up Squat Snatch to WOD wt.
WOD: OVER THE TOP
For Time:
5 Squat Snatch 135/105
10 Bar Muscle-ups
5 Squat Snatch
20 Bar Facing Burpee
5 Squat Snatch
30 GHD Sit-ups
5 Squat Snatch
40 Double Unders 2/1
5 Squat Snatch
50/40 Calorie Row
5 Squat Snatch
40 Double Unders
5 Squat Snatch
30 GHD Sit-up
5 Squat Snatch
20 Bar Facing Burpee
5 Squat Snatch
10 Bar Muscle-up
5 Squat Snatch
30 Min Time Cap
If you do not finish your score is total reps completed.
Icing: Foam Roll
Motivational Quote of the Week: “You have to expect things of yourself before you can do them.” Michael Jordan