Crossfit
Not for time:
10 Tire Flips
WOD:
For time:
1000 meter Row,
Then 4 Rounds of,
12 Wall Balls (20/14)
10 Toes to Bar
8 Power Snatches (95/65)
Oly
With Barbell only,
(x5) BNK Snatch Grip Push Press
(x5) Snatch Balance
(x3) OH 1/4 Squats, (x3) OH 1/2 Squats, (x3) OH Full Squats
(x3) Hang Snatch from mid-thigh received in 1/4 squat,
(x3) from above knee received in half squat,
(x3) from below knee received in full squat.
Then @ 50% 1RM
(x5) Complex: Power Snatch + 2 Overhead Squats.
(x5) Complex: 1st pull to above knee with 2 sec. pause +
Full Squat Snatch from ground with 2 second pause at bottom of Squat.