WOD – FriYAY

Happy Friday Peakers! Don’t forget we have some awesome upcoming events and to be checking our calendar in the front to keep up to date with it all! We wish you a very happy weekend!

A) STRENGTH WOD

Snatch Complex:
8 Rounds
Every 90 seconds:
12 min

1 Power Snatch
1 Hang Squat Snatch
1 OH Squat

*focus quality reps.
*increasing weight or staying across iOS acceptable…as heavy or light as your body tells you to go
*improvement is the key – only happens with proper mechanics are maintained

B) WOD Dirty 30

Complete for time:
150 Double-unders
30 OH Squats
30 DB Snatch
30 RIng Muscle-ups
30 DB Snatch
30 OH Squats
150 Double Unders
**20 min Cap
**5 min cap on Ring Muscle-ups

// Fitness: OHS (85, 60) DB (50, 35), 30 Pull-ups 30 Dips, 250 Singles or Combo
// Performance: OHS (115, 80) DB (70, 50), 20 Ring Muscle-ups
// Compete: OHS (145, 100) DB (70, 50) 30 RMUP

by Peak360° CrossFit / 08.09.2018

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