WOD - Thursday, 3.10.2016

CROSSFIT
WARMUP

2 lengths of the gym for the following movements: Butt kicks High knees Low skipping Power skip for distance Side shuffle Karioka

With a PVC: 10 pass thrus in the bottom of the squat hold the bottom of an OHS for 30 sec as a group 10 Sots press with a PVC 10 power snatch

STRENGTH

Superset: 1) 3x5 Snatch Lift Offs (3 seconds up-3 second pause-3 seconds down) starting with empty and increasing weight each set 2) 3x3 Snatch Pull Unders same weight as above

2) 3x1 Snatch Pull + 1 Pause Snatch + 1 Full Snatch increasing weight each set

3) 3x1 Snatch Pull + 1 Full Snatch

EMOM for 8 min:
1 Snatch @ 75% of C
2 high box jumps 30/24# or higher
2 Muscle ups

Scale muscle ups to 4 ring dips

FITNESS
WARMUP

2 rnds: 500m row, 12 ring rows, 10 GHD situps, 10 inch worms

A) WOD 1

6 min AMRAP: 25 wt situps (25/10#), 15 KB swings (53/35#), 7 burpees

B) WOD 2

3 RFT: 3 rounds of Cindy +200m run