Monday 7-18-16 WOD

Just a group photo after last Wednesday's EMOM workout. 

Looking great guys & gals 

Monday 7-18-16 WOD

T-Spine Mobility

Bretzel: 90 Seconds/side

Iron Cross: 20 Repetitions total L+R

CrossFit:
A.
20 Min Build
Hang Pwr. Snatch x 3 + 1 OHS

For athletes who do not have a full depth squat perform the three power snatches and get as low as you can into a squat without altering your squat pattern. Hold at YOUR bottom position for 5 seconds for each OHS.

B.
4 Min Tabata
Alternate DB/KB Lunges 30/50#
C2B Pull Ups

C.
4 Min Tabata
Wall Balls 20/30#
HRPU

Fitness:
A.
15 Min Ladder
KB Snatch 25/40#
Push Up @ 51x2
Hollow Rock
Goblet squat

For the ladder perform one rep of each movement the first round, two reps of each the second round etc...

On the push up the tempo should be a five second descent one second pause with thighs engaged and nothing other than your chest touching the ground, punch up then pause for two seconds at the top pushing the ground away.



B.
4 Min Tabata
Alternate DB/KB Lunges 20/40#
C2B Pull Ups

C.
4 Min Tabata
Wall Balls 14/20#
HRPU