Crossfit 213 Downtown Los Angeles WOD 10/12/16

Wednesday:

Warm-up:

     Shoulder mobility + PVC Pipe Snatch technique + TNG Efficiency

Strength/Skill:

     15 Min EMOM

     3 TNG Full Squat Snatches + 1 Overhead Squat @70-80%

Metcon:

12 Min AMRAP

     3 OH Squats (RX:95/65) (INT:75/55)

      3 Pull-ups

     6 OH Squats

     6 Pull-ups

     9 OH Squats

     9 Pull-ups

     12,12, 15,15.. Increase by 3 reps until 12 minutes are up