WOD - Wednesday, 9.30.2015

Get yourself signed up for Barbells for Boobs -- awesome cause, and you get to WOD outside at City Hall!

More info at the gym!

CROSSFIT
WARM UP

5 Elbow to Instep + Straight Leg + Rotation

With a PVC:
10 Muscle Snatch Pass Throughs
10 Squat Pass Throughs
10 SOTS Press
10 Snatch Balance

With an empty bar:
3 Snatch Lift Offs
3 Snatch Pulls
3 Power Snatches
30 second Overhead Squat Hold
3 Snatches w/ pause above knee
3 Full Snatches

STRENGTH
In 25 minutes, find a 1RM Snatch

Are you going to outlift this guy?  Weighing in at 152lbs and snatching 366lbs

WOD
21-15-9
Power Snatch (115/75)
Toes to Bar

*Compare to 10/28/2014

FITNESS

WARMUP
1 length walking samson stretch, 1 length duck walk, 10 leg swings in each direction, 12 beat swings, 800 m run

3 rounds of: 3-5 toes to bar, 12 hollow rocks, 30 sec handstand hold, 15 KB squat push out

12 min AMRAP; 30 wall ball, 30 box jumps, 30 double unders