WOD - Tuesday, 6.23.2015

Remember!  Next event in our 2007 CrossFit Games is this weekend's 5k!  


CROSSFIT
WARMUP
1 minute max Double Unders

10 PVC Pass Throughs
10 PVC Overhead Squats with 3 second pause
10 PVC Snatch Balance

Self Warm Up: 3x5 Snatch Pull Unders with empty bar/lightweight
Hang Snatches building up to 65% of 1RM Snatch


Guided Warm Up:
With an empty bar:
10 Hang Snatch Pulls
10 Hang Muscle Snatch
10 Snatch Balance
10 Hang Snatch4x3 Hang Snatch @ 65% of 1RM

4 rounds:
7 Power Snatch (155/105)
40 Double Unders

EMOM 1 Wall Climb


ACCESSORY:
20 Slow PVC Pass Throughs
3x30 second Pull Up Bar Bottom Hang
3x30 sec. Front Rack Hold (empty bar/light weight)
3x1 minute Ankle Banded Distraction each leg

FITNESS (11AM)

WARMUP
53 rounds 200m run,  KB single Arm OH walking 60m (L and R), 10 KB swings

5 Min AMRAP 8 toes to bar, 10 KB swings (53/35)

3 RFT 400m run, 12 burpee box jump, 30 situps