WOD for Tuesday 231017

SPADES

10 Rounds

200m Run

7 Pull-ups or 3 Bar Muscle Ups

-OR-

2 Sets:

3 Rounds

12 Thrusters (65/45)

12 GHD SIt Ups (OR Toes to bar)

36 Crossover Single Unders

-rest 3 minutes b/t sets-

Strength

3 Power Snatch @ 6/10 RPE

2 Power Snatch @ 7/10 RPE

1 Power Snatch @ 8/10 RPE

3 Power Snatch @ 7/10 RPE

2 Power Snatch @ 8/10 RPe

1 Power Snatch @ 9/10 RPE

1 Power Snatch @ 9+/10 RPE

1 Power Snatch @ 9+/10 RPE