3-19-15 WOD

Unfortunately this is what happens when you run out of "O's" 

We may need another new sign guy. I appreciate the effort Miguel.

3-19-15 WOD

CrossFit:

A. 

15 min build high hang snatch to snatch balance. 

Perform a power or full squat snatch from the high hang position make sure to finish the lift and stand up all the way and bring your feet back to the pull position before lowering and absorbing the bar on your shoulders and upper back. Make sure to take a full five second pause in each receiving position and show 100% control before recovering.

Focus on SPEED and bar path. 

B.

15-10-5

Overhead squats @ 65/95#& T2B

Rest exactly 1 minute then perform the reverse 

5-10-15

Goal is unbroken squats and T2B on both sides of the rest period. Be accountable to your movements.

Fitness: 

A.

5 Rounds of 

6 Single leg deadlift/leg use a DB or KB in the opposite hand or one in each hand for added weight. 

8 Bulgarian split squats/leg

30 second handstand hold (wall facing). 

B.

For time. 

30-20-10

Wall Balls & 250m row.