Monday 8-15-16 WOD

It was great having Adam back in the 9:30 class on Friday morning for the 12 Days Of Christmas

I bet you all can't wait to do it again in December!

Monday 8-15-16 WOD

CrossFit:
A.
5x3 Snatch Pulls @90-105% of recent 1RM snatch

B.
4x4pos. Snatch @85-100% of recent 1RM snatch (2 Sec. pause in each position)

C.
For Time
500m
50 KBS 40/60#
30 KB S2OH 40/60# (15 reps/arm break it up as you wish).
10 Bar Muscle Ups/C2B Pull Ups/or Pull Ups

Fitness:
A.
5 Rounds of
5 Seated strict press (KB or DB)
5 Chin Ups (banded @ 31x1)
5 Pistols/leg (squat to a box if needed)

B.
3 RFT
8 Shoot Throughs (no push up)
8 Burpees

C.
For Time
500m
50 KBS 30/40#
30 KB S2OH 30/40# (15 reps/arm break it up as you wish).
10 Pull Ups