5-22-17

skill/strength15 min to work to a max squat snatch

wod 14 min amrap 200m run 12 handstand push ups - scale with feet on box bear push ups 9 hang power snatch 95/65 3 bar muscle ups

cash out 3 rounds 50m heavy dB overhead carry (25m down 25m back) 50 double unders 10 ghd sit ups rest 1 min between sets

Ghd demo video https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3DpMS2dU0FuPk&ved=0ahUKEwjKx_PA64HUAhUE1oMKHV1iCTQQo7QBCBwwAA&usg=AFQjCNE55PdjZsUeB_5Dxrnl8IQfamY_5A&sig2=kxBZ9JMus78if2s5pciLpw