9.13.17. WOD
September 12, 2017
9.15.17. WOD
September 14, 2017

9.14.17. WOD

CrossFit gym

Oly Skill Work:
3 Position snatch
1 Power snatch + 1 hang squat snatch + 1 overhead squat
*Done as complex. Do not go higher than 60% of 1RM snatch.
**Rest 2:00 between sets. 5-8 sets.


4 Rounds of:
150 ft sledpush (50 ft increments) AHAP. Rest 60s.

4 Rounds of:
150 ft Double OH KB carry, AHAP. Rest 60s.

4 Rounds of:
150 ft Front rack carry, same weight as OH carry. Rest 60s.

4 Rounds of:
15 Ball slams (as fast as possible). Rest 60s.


Extra Credit:
Sledpull x 400 meters @1/2 BW.
–200 meters forward
–200 meters backward

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