Amanda

Warm-up:

3 Rounds of:

  1. Row 200m 
  2. 10 Shoulder Swings 
  3. 10 Squat Therapy w/pvc

Followed by:

Syncro Bar Work: Squat Snatch

  1. Position 1x5
  2. Position 2x5
  3. Position 3x5

Mobility:

Calf & Ankle Stretch + Shoulder Circles 

Announcements:

Get your Yoga on tonight at Justified at 7:00pm! 
Sign-up on Wodify. Wednesdays are popular. Come hang-out! 

Skills & Technique: (Click below for links to more info)

Wod:

Amanda Rx

9 7 5 Rep Rounds

Ring Muscle-ups
Squat Snatch 135/95lbs

For time.
Time Limit: 15 Minutes 

Or

Amanda Scaled

18 Ring Rows
9 Ring Dips
9 Snatch 95/65lbs
14 Ring Rows
7 Ring Dips
7 Snatch 95/65lbs
10 Ring Rows
5 Ring Dips
5 Snatch 95/65lbs

For time.
Time Limit: 15 Minutes 

Followed by:

5x20 Row Pulls for max meters.

For distance.