10 NOV 2015

Warm UP:
Upper body lift prep

Wendler Week 2:  Bench and Press

Shoulder mobility

Bar WU:  3 sets of pull/muscle/dynamic snatch

For 8 cycles:
AMRAP in 1 min of:
5 Squat Snatches, 115/75 lbs
Max Effort Chest To Bar Pull Up

Rest 1 min between each cycle.
For each cycle restart the AMRAP.  Score is pull ups.

Rx2: 95/65 and regular pull ups
Rx3:  DB or KB squat snatch and push ups or negatives

SILVERS:
Press 5 x 5

Gymnastics skill:  Negative push ups

Skill:  High hang set up and snatch pull

WOD: 3 cycles

AMRAP in 1 min of:
5 High Hang snatch pull (dowel or bar)
Max burpees

Rest 1 min btwn cycles