Monday December 3rd


Deni Doing the River Dance 🙂

Today’s WOD

For Time

75 Cal Row

75 Toe to Bar

75 Hang Power Snatch 75/55

75 Bar Facing Burpee

Coaches Notes: A long chipper before we change gears with a heavy day tomorrow. The high rep nature of this workout will test shoulder stability. The intensity piece is classic crossfit and should take athletes around 30 minutes.

Score: Time to Complete Intensity


  • Toe To Bar → Reduce Reps → Knee to Elbow → A combination of Arch to Hollow Swings with Leg Raise and V-Ups → V-Ups → Jack Knives → Sit Ups → Anchored Sit Ups

Hang Power Snatch → Reduce Weight → Hang Power Clean

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