EQUIP: PVC, Rings or Pull-Up Bar, Barbell (Amanda weight), HSPU Set-Up, Slam Ball (30/20), KB (70/53)
WARM-UP:
*Active Stretch + PVC Work for Squat Snatch
-then:
*400m Run
*Shoulder Plank Series
*10 x Triangle Push-Up
*10 x V-Up
-then: 5 min. to Warm-Up Muscle-Ups and Squat Snatches
“AMANDA” (15 min. Time Limit) -
9-7-5 x
*Rings Muscle-Up (sub1: Bar M-Up)(sub2: double reps (18-14-10) of Burpee-T2B)
*Rings Muscle-Up (sub1: Bar M-Up)(sub2: double reps (18-14-10) of Burpee-T2B)
*Squat Snatch (135/95)(mod: Power Snatch + OHS)
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PARTNER-UP WITH “SLAMMIN’ MARY” AND “PUT-A-RING-ON-IT EVA” -
35 Min. AMRAP -
Partner 1: AMRAP of Modified “Mary”
*5 x HSPU
*10 (5 ea.) x Pistol
*15 x Ball Slam (30/20)
Partner 2 (pace-setter): Completes 1 Round of Modified “Eva”
*800m Run
*30 x Kettlebell Swing (70/53)
*30 x Ring Row (if you want to do it Rx, by all means do 30 x Pull-Up)
-Switch duties every time one round of Eva is completed
SCORE = Total Rounds of “Slammin’ Mary” completed as a team
-NOTE: We are not doing any pull-ups due to the fact that tomorrow’s WOD will be “Cindy.”
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