Monday 1-14-13

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Warm Up

CrossFit Warm Up 3X15

 SKILL

Power Snatch

WOD

Five rounds for time of:
10 Toes to bar
75 pound Power Snatch, 10 reps
10 Wall Ball shots, 20 pound ball

 After Bash

Ring Push Ups

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(Scaling options will be available from your coach in class)

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Endurance WOD

Warm Up:

3 of 9 Essential Movements

Skill:

Rowing

WOD:

10×30 sec max effort row, rest 2:00 min between each
score = distance of each round

After Bash:

EMOTOM – 8 min

3 position Snatch (light)

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   Travel WOD

5 Rounds for time:
10 V-Ups
10 1 Arm Dumbbell Snatches alternating arms (35/25)
10 Jumping Squats

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