Monday 12-21-15 WOD

Ali getting ready to Snatch @ BCBD. Nice set up girl!

Monday 12-21-15 WOD


CrossFit:
A.
5x3Back squat @ 85% of 1RM (2 Min recovery between sets)

B.
7 Min Ladder @ 95/135#
Snatch
Thruster
C&J

Starting at one rep for each go up by one rep for each every round.

Optional Conditioning
C.
Row 3x500m @ 90% effort w. 90 seconds recovery between rounds.


Fitness:
A.
5x3Back squat @ 85% of 1RM (2 Min recovery between sets)

B.
7 Min Ladder
Burpee Pull Up
Double Bell C&J 30/50#
Slam Ball Clean

Optional Conditioning
C.
Row 3x500m @ 90% effort w. 90 seconds recovery between rounds.