WOD - Wednesday, 9.16.2015

CROSSFIT
 

Warm Up

250m row
5 bull dogs
10 PVC pass throughs
10 PVC rotations each side

With an empty bar: 

6 snatch lift offs
6 snatch pulls
6 overhead squats
6 snatch pull unders (scale to lighter bar or pvc if necessary)
6 full snatches 

Strength: 

3 sets starting with an empty bar and up to 50%:
1 snatch pull under+1 snatch with pause above knee

3 sets 50-70%:

1 snatch with pause above knee+1 full snatch 

3 sets 70% or more:

1 full snatch 

WOD

Emom for 16 minutes:

1: 15 wall balls 20/14

2: row 20/15 calories 

3: 7 chest-to-bar pullups

4: max burpees in 30 seconds 

Stagger by 2 minutes in groups larger t

han 10. 

FITNESS (11AM, 7PM) 
200m jog, foot drills, 1 length walking samsom stretch, 1 length knee to chest to sprinter.

6x 200m sprints; rest 2 min between.

3 RFT: 8-8 KB C&J (53/35), 10 dips, 25 situps