Tuesday 1-05-15 WOD

The steam coming off Ali post WOD was amazing. The picture doesn't do it justice. 

Tuesday 1-05-15 WOD

CrossFit:
A.
5 Rounds of
2 Strict Press from the rack
60 Second hollow hold on rings (locked out at the top of dip position with hands supinated) . Time can be cumulative.

Build to a heavy two and start your first set.

B.
5 Rounds for time
5 Muscle Ups (or ring dips)
5 Hang Power Snatches 85/115#


Fitness:
A.
5 Rounds of
Double Bell C&J Build to a heavy three with a jerk NO PUSH PRESS ALLOWED! Make sure to lock out your arms as you punch under, hold your receiving position for 2 seconds and stand up to complete the rep.
60 Second hollow hold on rings (locked out at the top of dip position with hands supinated) . Time can be cumulative.

B.
5 Rounds for time
10 KB Snatches (5&5) 40/60#
5 Ring Dips