WOD NOTES:
Max reps is a test of your muscular endurance.
You should be able to complete between 8-12 reps each set?
Make sure to add enough assistance to complete said reps.
All body weight movements should be performed as strict as possible.
Fitness
5 sets
Push ups x max reps
+
Pull ups x max reps
Rest as needed
Performance
“Lynne”
Bench press x max reps @BW
+
Pull ups x max reps
Sport
7 sets
Pause Snatch
(3 sec below knee)
5 sets
1 BTN Jerk + 1 Snatch balance + 1 OHS
(in jerk grip)
Increasing load over Dec. 22nd
For time:
Open WOD 13.3
12 minute AMRAP
150 Wall balls 20/14
90 DU
30 MU
