WOD - Thursday, 9.24.2015

Eidens showing off that mobility at Flex on the Beach

Eidens showing off that mobility at Flex on the Beach

CROSSFIT
WARMUP

Row 250m
Broad Jump/High Jump one length
20 PVC Pass Throughs
10 Squat Pass Throughs
10 SOTS Press
10 Snatch Balance

STRENGTH

In 9 minutes, go as heavy as possible with good technique:
2 Snatch Balance+2 Overhead Squats

-then-

In 11 minutes:

3-5 Full Snatch Singles up to 70%

***These snatches should be smooth and fast. Prep for max next week.



EMOM for 16 minutes:

1: 9 Burpees
2: Row 20/15 calories
3: 12 Russian Swings (70/53)
4. Max Sit Ups in 30 seconds

FITNESS (11AM)

WARMUP
shuttle run, 1min bottom of the squat, shuttle run, 1 min plank, 5-5 knee to chest to sprinter +rotation, 10 boot strapswith a light KB:

2 rounds of 12 single arm swings, 12 squat push out, 5-5 OH squats, 5 burpees

2 rounds for time: 200m run, 40 air squats, 30 box jumps, 20 pull ups, 10 burpees, 200m run