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WOD 9.11.17

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“I’m gonna show you how great I am.” ~Muhammad Ali

Partner WOD:

21-15-9 reps for time of (8 minute time cap):
Power Snatch (Hang Power Snatch 45/35, 75/55, 75/55)
Calories on the Bike or the rower

Rest 3 minutes

“Heavy Fran” 15-12-9 reps for time of (8 minute time cap):
Thruster (95/65, 115/80, 135/95)
Pull-up (Bnaded, Strict, Strict with 20/10# added)

Rest 3 minutes

30-20-10 reps for time of (8 minute time cap):
Kettlebell Swing (1/0.75, 1.5/1, 2/1.5)
GHD Sit-up (Frog Crunches, V-ups)