A. Front squat, build to a heavy single for the day
B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
+
3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
+
3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts
Post results to comments.
325 front squat
3 strict MUs unbroken
8:16 for the WoD
4.5-pack after the ghds and rollouts
65# DB for the wod
A. Easy 355#. Went 380#. Not enough gas.
B. Played around with singles.
C. 8:10 (70#)
D. Complete.
A. 190 FS PR!
B. deadhang to inverted
40 lb dumbbell snatches: 10:18 for wod
A. 205
B. Variation of work
+ 10:24 w 55# DB snatches