Monday 6-15-15 WOD

Now that's how you hit a tire! Andre showing how you hit something with a sledge. I believe he may have a bit of experience with this....

Monday 6-15-15 WOD

CrossFit:
A.
20 Min Build

Snatch Complex

Snatch Grip RDL
Snatch High Pull (from the ground)
Full Squat Snatch (from the ground)

B.
5 Reps of...
Snatch 4 stop pull

From the ground athletes will pull the bar one inch from the ground and pause two seconds
Come up to the knee and pause two seconds
Cross the knee and pause in the launch position two seconds while maintaining proper back angle
The final two second pause (on the way up) will be with hips and knees fully extended, heels jacked up off the ground and shoulders shrugged.
Once the pause at the top is complete go back down the way you came up pausing at the exact same spots for two seconds. Once the bar is resting back on the ground you can call that one rep.

The weight you chose should be 100-105% of your 1RM Snatch

C.
5 Min AMRAP
25 DU's
10 C2B Pull Ups

Fitness:
A.
5 Rounds of
10 BB Back Squats
10 Chin Ups
10 Double Bell Push Press
10 Push Ups

B.
5 Min AMRAP
8 Ball Slams
8 Burpees