WOD times-
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:
Every 90secs for 7 rounds-
3 pos. snatch (pocket/above knee/below knee)
Start at 50% add each round
Then…

“Amanda
9-7-5 reps of:
Muscle ups
Squat snatches 95/135

Or

15-12-9reps of:
Ring dips
Squat snatches 65/95

Extra Credit & Oly Extra Credit
3-5 rounds
15-20 GHD sit-ups
10-15 weighted hip extensions

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