WOD 181226


Wednesday 181226

Metcon - Three-way Split

Athletes will choose one of the following three options for the workout today:

OPTION 1 - Every 4 minutes for 12 minutes (3 total rounds):

4 bar muscle ups*
6 squat snatches (135/95)
8 box jump overs (30/24")

*Athletes may perform 6 C2B or chin over bar pull-ups in place of the bar muscle up

OPTION 2 - Every 4 minutes for 12 minutes (3 total rounds):

6 C2B pull-ups*
8 Snatches** @ moderate (RPE 6)
12 box jump overs (24/20”)

*Use a band if necessary!

OPTION 3 - Every 4 minutes for 12 minutes (3 total rounds):

0:40 seconds of strict pull-ups or ring rows
8 Snatches** @ moderate (RPE 6)
12 box jump or step overs

**No squat required. If Snatches are not in the repertoire, a moderate Russian KB swing can be used.