12.16.2016 WOD

A. Mobility

B. Warm-up
30 Singles
30 High knee singles (running in place)
30 Dubs
10 Toes-thru-rings
2 rounds

Followed by 6-8 minute barbell warm-up (moderately heavy power snatch)

C. WOD

Teams of 2

40 Cal row
30 Alternating Box Jumps (24/20)
20 Power Snatch (115/75) (Rx+ 135/85)
10 Muscle-ups (Rx Lite: 20 pull-ups)

3 Minute AM”Reps”AP
Rest 1 Minute
4 Minute AM”Reps”AP
Rest 1 Minute
5 Minute AM”Reps”AP
Rest 1 Minute
Complete entire WOD for Time

Score will be total reps for 3, 4, & 5 minute AMRAP and Time (to complete entire WOD)