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