11 05 13

WOD 11 05 13

A. Skill: OHS (5×8).  Focus on quality of movement.  Load should be manageable for entire set.

Advanced: 2 position Hang (Hi Hang, Above Knee) Power Snatches in at 50% Snatch 1RM.

B. L sit: 3 sets for max time.

C. 21 DL  (225/155)

5 Muscle Ups*

15 DL

5 Muscle Ups

9 DL

5 Muscle Ups

*(sub 10 Pullups + 10 dips/pushups)

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