9/3/2018 CFNL WOD

Power 1:
Banded Bench Press
@ 50% 1RM
7 sets 3 reps
Tempo:3-1-0-1
Spotters must be used

Power 2:
Plyo Push ups
5 rounds:10secs on 50secs off
Control descent then explode up lifting hands of the floor

WOD:
CrossFit Games Open 18.3 – Rx’d
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 50/35kg
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 1 x 22.5/15kg
100 Double Unders
12 Bar Muscle-ups

Time cap: 14 minutes

Scaled:
100 Single Unders
OHS 20/15kg
DB Snatch 1 x 15/10kg
Pull Ups (for both forms of muscle ups)

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