FRIDAY

fullsizerender-16WOD

Oly:
15:00 EMOM
1 High Hang Squat Snatch
(work up to a heavy but perfect single)

MetCon:
For Time:
1,000 m Row
25 Wall Balls (20/14)
50 Push Press (75/55)
25 Wall Balls
10 Muscle-ups (scaling option 1&2 will be available)
100 Double Unders
*Do not drop barbells

Accessory Work (Done on your own):
20-15-15-10
Banded Pull Apart
L-Sit Hold (:30)
Half Kneeling Single Arm Shoulder Press (AHAP)
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

Mobility Work (Done on your own):
Hip Triplet x 3 (hold each position for :45)