Friday 8-14-15 WOD

Keep Flexing. You never know when someone's gonna snap a picture. 

Some of the most awesome people at Starke from Left to Right 

Sheldon, Adam, Dan, & Taylor

Friday 8-14-15 WOD

CrossFit:

A.
20 Min Snatch Build

From Hang:
Snatch High Pull to Squat Snatch

From Launch:
Snatch High Pull to Squat Snatch

From the Ground:
Snatch High Pull to Squat Snatch  

The Main focus for part A is keeping the bar close, BRUSHING NOT BANGING your contact point with the bar and hitting your start positions for each pull. When receiving the bar try to catch it in your hip crease as you lower it fir the next repetition. Play "chicken" with the bar as you absorb it into he hip crease and set up for your next rep.
  
B.
"Grace"
30 Clean & Jerk For Time @ 95/135#

Fitness:

A.
20 Min Circuit

15 KBS
15 Wall Balls
15 Ring Rows
15 Push Ups

B.
1 Mile Run for time!