Friday: March 9, 2018

OHS: Build to a 5 rep @ 135/95

Movement Prep:

v:20 Seconds Bottom of the Rings Holds

10 Pass Thoughts

25 ft Bounding Jumps

:20 Seconds Top of the Rings holds

10 Banded Lat Pull Downs

10 Ring Push-ups

10 Box Jumps Step downs 20"

10 Hollow Body rocks

10 Single Leg Glute Bridges

Rest 2:00

2 Rounds

Primer:

1 Round @ 80%

3 OHS @ 115/75

3 Ring Swings

4 Dumbell Snatches

3 Bar Kips

15 Double Unders

Rest 2:00

1 round @ 85%

3 OHS @ 115/75

3 Hips to Rings

4 Dumbell Snatches

3 Hip to Bars

15 Double Unders

Rest 2:00

1 Round @ 90%

3 OHS @ 115/75

3 Ring Muscle Up

4 Dumbell Snatches

3 Bar Muscle-ups

15 Double Unders

Rest 8 - 10 minutes​

Rest 10 Minutes

Open Crossfit 18.3

2 rounds for time of:

100 double-unders

20 overhead squats

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes