October 13, 2016

CrossFit:

Warm Up:
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

Strength:
Strict HSPU
All Levels: 4 x 6-8

WOD:
“Seger”
For Time
15 Hang Power Snatch (95/65)
50 Double Unders (3:1)
15 Power Snatch (115/85)
50 Double Unders
15 Hang Power Cleans (135/95)
50 Double Unders
15 Power Cleans (155/115)

BodyFit: 047

Trunk:
3rds
10 Parnter Russian Twists
10/10 Standing Teapots

WOD:
Teams of 3
10,000m Row
*Partners rotate every 250m
*40min time cap