20161031

20161031:

photo-oct-30-7-23-48-pm

Happy Halloween! Today we will have treat for everyone…in addition to the WOD!

Snatch: 1x3x60, 1x3x70, 3x3x75

Then,

3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

Extra Credit/Comp:
1. Snatch Pull: 3x3x90, 2x3x95
2. Back Squat: 3×80, 1×85, 3×80, 1×87, 3×80, 1×90
3. For time:
Ninjas: 4×8 unbroken Muscle ups, rest as needed between sets
Advanced: 5×6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8×4 unbroken Muscle ups, rest as needed between sets
Novice: 10×3 unbroken Muscle ups, rest as needed between sets

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