Wednesday, 1.24.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

20 PVC Pass Thru

20 Good Morning (Bar or PVC)

20 Snatch Grip Press (Bar or PVC)

20 Overhead Squat (Bar or PVC)

Mobility:

Overhead

Hips

Ankles

Strength:

3 Minute EMOM

-4 Power Snatch @ 115/75

rest 1 minute

3 Minute EMOM

-3 Power Snatch @ 135/95

rest 1 Minute

3 Minute EMOM

-2 Power Snatch @155/105

WOD:

-60 Double Unders

-50 Wall Ball (20/14)

-400m Run

-30 Handstand Push up

-400m Run

-50 Wall Ball (20/14)

-60 Double Unders

Accessory: 

Dead Hang Hold

Accumulate 2 Minutes