Tues, 06/19/2018


“Figawi” AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50)

L2 Sub 6 C2B or 12 Pull-Ups L1 100 M Run 12/9 Cal Row 12 Ring Rows 8 Hang DB Snatch

Notes:

The big sticking points in today’s workouts are the chest to bar pull-ups and the heavier dumbbell snatches. Athletes can aim to complete the pull-ups and dumbbell snatches in a maximum of 2 sets. With this break-up strategy in mind, athletes can try and find the fastest pace on the run and the row that allows them to maintain minimal rest and two sets on the last two movements.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

1. Gymnastic Conditioning For Time: 100 Double Unders 10 Ring Muscle-Ups 80 Double Unders 8 Ring Muscle-Ups 60 Double Unders 6 Ring Muscle-Ups 40 Double Unders 4 Ring Muscle-Ups 20 Double Unders 2 Ring Muscle-Ups

2. Recovery + Midline

5 Sets: 2 Minute Light Row (Recovery Pace) 20 GHD Sit-Ups

#WOD #figawi #amrap #run #calrow #row #c2b #pullups #dbsnatches #dumbbellsnatches