Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squats

Team WOD: AMRAP 16 mins: Chest-to-bar Pull-ups, Hand Release Push-Ups and Kettlebell Goblet Squats

As a team of 2 complete as many rounds as possible in 16 mins of: 5 Chest-to-bar Pull-ups 10 Hand Release Push-Ups 15 Kettlebell Goblet Squats (53#/35#) <Alternate 200m Run with partner> * Partner 1 completes AMRAP of "Cindy Plus" while partner 2 completes a 200m Run ** Swap after every 200m Run, continuing where your partner left off and adding to the team total of Rounds in 16 minutes Post total rounds as a team.

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Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Hang Squat Snatch + Snatch Balance 1-1-1-1-1

Hang Squat Snatch + Snatch Balance 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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10 RFT: Hang Squat Snatches, Box Jumps and Muscle-ups

10 rounds for time of: 3 Hang Squat Snatches, 155/105 lbs 3 Box Jumps, 30/24 in 3 Muscle-ups

Sub 3 C2B and 3 Ring Dips for each round (or 3 Bar MU).

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Nothing assigned for November 19, 2016