July 29th, 2016

IMG_4751

Today’s WOD

A. Go every 90 sec x 4 sets: 1 hang snatch + 2 OHS or 1 Hang clean + 2 front squats

B1. Deadlifts x 3-5 reps, rest 0 sec

B2. Box jumps x 10 @ 24/20, rest 90 sec x 4

+

3 RFT

5 Bar muscle ups OR 5 plank pulls + 5 push ups

10 Deadlifts @ 225/155 (50%)

50 DU’s

Notes:

– skills, strength, speed, conditioning…full day of CrossFit

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