Friday’s WOD

Warm-up/Strength:

1) Row 5 minutes

2) 3 sets @ easy pace:
30 Single Unders + 5 Double Unders
5 Muscle Snatch, 45#/35#

3) EMOM 10, alternating:
a) 3-5 Power Snatch, starting at 45#/35#, adding 10# per set until 75#/55#
b) 10 Single Unders + 10-15 Double Unders

4) 2 sets:
10 second sprint on Rower

WOD: 

CrossFit Games Open Workout 14.1

AMRAP 10:
30 Double Unders
15 Power Snatch, 75#/55#