Wednesday, 12.28.2016

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

500m Row

-10PVC Pass Thru

2 Rounds

-10 Barbell Good Mornings

-10 Hang Power Snatch

-10 Overhead Squat

Mobility:

Overhead

Hip

Ankle

Wrist

Strength:

Snatch

15 minutes to work to Heavy

WOD:

4 Rounds

-30 Double Unders

-20 KB Snatch(53/35)

– 10 Goblet Step ups (20in box)

Accessory:

Partner Wallball Toss Situps

-3×10