WOD - Dec 20, 2017

A1. Kip swings - 10x4
A2. HS Hold against wall or freestanding - 30s x4
A3. Ring row w/transition - 5-7x4
+
EMOM 14
20 Double unders (or 30 singles) + 1 snatch *ascending weight

Sport -
Before WOD:
A. I-Y-T - 10 through each position w/2.5# plates
B. Muscle snatch - 2x5 *building to tough double
C. Empty bar drop snatches - 10-15 perfect reps
After WOD:
5 rounds
300m Run
12 Burpee pull-ups