Wednesday 9-09-15 WOD

Alex putting on a rowing clinic during one of our daily WOD's 

Wednesday 9-09-15 WOD

CrossFit:
A.
Snatch Complex 20 min build

Snatch high Pull from high hang
then
Snatch from high hang
then
Snatch high pull from launch
then
Snatch from launch
then
Snatch from the ground

The goal here is to keep the bar as close as possible to the body and find your contact point every time you high pull or snatch. Make sure you brush the bar with your contact point and don't BANG it.
Keep hold of the bar from start to finish and once you fail at a weight twice drop to 85% of that weight and repeat until the 20 min clock runs out.

B.
5 Min AMRAP
10 Ring Dips
10 HSPU @ 25/45#

Fitness:
A.
20 Min Circuit
200m Run
15 Ball Slams
15 KBS
15 Med Ball Cleans

B
5 Min AMRAP
10 KB Shoulder 2 OH 30/50#
10 Box Jumps 16/20"