140210 Monday

Day 1
WOD 140210

warm-up – Coach’s Choice

EMOM for 10:00 of:
on the evens – 150m row
on the odds – overhead plate hold – 45/25… please DO NOT slam plates on the floor

rest 5:00, set up barbells and prepare for the following levels:
L1 – 35% of bodyweight, pull-ups
Rx’d – 45% bodyweight, “L” pull-ups
SK – 55% of bodyweight, “L” muscle-ups

AMRAP in 12:00 of:
pull-ups, or “L” pull-ups, or “L” muscle-ups
buy-in = unbroken ascending ladder, 1-10 of hang snatches (full squat)