WOD - Thursday, 7.30.2015

CROSSFIT
WARMUP

Row 250m
20 PVC Pass Throughs
10 PVC Squat Pass Throughs
30 second Butterfly PVC Overhead Hold

Self Warm Up: 5 sets starting with an empty bar. Increase to light weight.

1 Snatch Lift Off+1 Snatch Pull Under+1 Full Snatch with 3 sec. pause Above Knee

Guided Warm Up: With an empty bar

5 Snatch Lift Offs
5 Hang Snatch Pulls (Above Knee)
5 Hang Snatch Pulls (Below Knee)
5 Hang Muscle Snatch (Below Knee)
5 Overhead Squats
5 Snatch Balance
5 Full Snatches (below knee)

Review complex for 3 sets.

STRENGTH
In 18 minutes, go as heavy as possible:

3 Position Snatch (Top Down)
1 from Above Knee+1 from Below Knee+1 from the Floor

All into full squat or as low as possible.

WOD
*** Make sure to bring shin protection 

5 Rounds
50 Double Unders
10 Thrusters (95/65)
2 Rope Climbs 

FITNESS

WARMUP
400m row, 12 hollow rocks roll into 12 superman rocks (2 on each side), straddle stretch (L,R, Middle) 3 on each for 5 sec, 10 walking samson stretch

TABATA for 8 min- hollow rocks & air squats

18 min AMRAP 400m run, 8-8 KB Snatches(26/35#), 12 burpees, 60m single arm Farmers carry (46/70#)