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
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