WOD 151117

AM

A. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

19

16

15

15

B. EMOM 10:00 – 1 muscle-up w/8# ball btw feet

2 fails in the beginning.  Once I got used to the movement, it was more than doable.

C. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

16

17

15

14

D. EMOM 10:00 – 1 muscle-up w/8# ball btw feet

PM
A.  Snatch Battery
10:00 to build 1RM Snatch
135/155/185/195Fx3 
Shoulders were pretty smoked from CGBP yesterday and the weighted MU.

5:00 Rest

B.  20 Snatches for time @77% of A 145#
5:38 (F13, F18 bkwd, F18 fwd)
Tried to keep 1 rep every 15 seconds but fell off about half way through.  Rushed at the end to make up time but that killed me.