WOD 3.20.13

100 kg snatch x2 + duck walk from Spencer Arnold on Vimeo.

SKILL:

1a) Ring dips: 3x10
1b) GH Raise: 3x15
1c) Overhead Duck Walks (1rep=5 steps forward/5 steps backward): 3x3-medium/heavy

CONDITIONING:

5 minute AMRAP:

5 Pull-ups
10 Overhead Squats, 95/65, 65/45
200m run

-then (no rest)

1 minute ME HR Push-ups

-then (no rest)

5 minute AMRAP:

5 Pull-ups

10 Overhead Squats, 95/65, 65/45

200m run

Post total rounds/reps for the AMRAPs and total Push-ups to comments.