WOD - Friday, 4.15.2016

CROSSFIT

A) WARM UP: With a moderate KB AND a PVC: 10 Russian Swings 10 PVC Prone Pass Throughs 10 1 Arm Swings (5 each arm) 10 PVC Stand Pass Throughs 10 KB Snatches (hang position, 5 each arm) 10 1 Arm Waiter's Squats (5 each arm) 10 PVC Overhead Squats 10 1 Arm Overhead Squats (5 each arm) 10 PVC Snatch Balances

STRENGTH:
A) 3 sets: 3 Snatch Pull Unders + 3 Overhead Squats -start with an empty bar and increase each set
B. 3 sets: 5 Snatch Lift Offs (3 seconds up-3 second pause-3 seconds down) -use 40% of 1RM Snatch
C. High Hang Snatch (Hip) 1x5@40% 1x5@50% 3x3 building No misses!

WOD:
AMRAP in 12 minutes: Run 400m
30 Russian KB Swings (70/53)
20 Burpees Over the Bar
10 Hang Snatches (75/55)
5 Overhead Squats
10 Hang Snatches
20 Burpees Over the Bar
30 Russian KB Swings

FITNESS
25 min
EMOM: 1. AB for cal, 2. 15 ring fall outs, 3. 10 KB swings (53/35) + air squats, 4. 200m sprint 5. RES