Wednesday 10-14-15 WOD

Here's a throw back picture of Ali from back in the day. This girl has become a beast!!!

#bettereverydayali

Wednesday 10-14-15 WOD

CrossFit:
A.
20 Min Build to your heaviest Snatch + 3 OHS

If you power clean your snatch perform three full OHS. If you squat clean your snatch do only two more OHS.

B.
21-15-9
Hang Cleans 95/135#
Ring Dips

Hang cleans can be done anywhere between high hang and launch

Fitness:
A.
3 Rounds of
DB Box Step Ups alternating legs for 10 reps
5 Strict Pull ups @ 32x2
5-8 Ring Push Ups
8-10 Alternating DB Renegade Rows

B.
21-15-9
Med Ball Cleans
KBS 50/70#