WOD799 - Wednesday, January 25th

Warm-up
3 Rounds:
250m Row
12 Hang Squat Snatch
20 HR Push-ups

Strength
For Time:
Accumulate 50 Reps of Touch & Go Power Snatch @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
For Time:
25 CTB Pull-ups
20 Alt. Single-arm DB Snatch, 55/35lbs
20 CTB Pull-ups
15 Alt. Single-arm DB Snatch
15 CTB Pull-ups
10 Alt. Single-arm DB Snatch
10 CTB Pull-ups
5 Alt. Single-arm DB Snatch
(RX+ 70/45lb DB snatch)

SCALED
For Time:
25 Pull-ups
20 Alt. Single-arm DB Snatch, 45/25lbs
20 Pull-ups
15 Alt. Single-arm DB Snatch
15 Pull-ups
10 Alt. Single-arm DB Snatch
10 Pull-ups
5 Alt. Single-arm DB Snatch

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
3 Rounds For Time:
3 Rope Climbs
50 Wallballs, 20/14lbs
2 Rope Climbs
Rest 2min.
(RX+ legless rope climbs)

B.
2 Rounds:
Max Set Unbroken Overhead Squats, 115/85lbs
Rest 3min.
(40 rep cap per set)

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
5-6 Seated DB Strict Press
Rest 2-3min.

MetCon
Alternating EMOM for 15 Minutes:
9 L-seated DB Press
15 Burpees
21 V-ups