Monday 12-07-15 WOD

Brandi demonstrating a solid post workout recovery position. This was after the December 1st 30min time cap WOD. Looking good "B"!

Monday 12-07-15 WOD

CrossFit:
A.
3x5 BB Overhead Squats @ 85% *

*MANDATORY POWER OR SPLIT JERK from behind the neck and two second pause in the receiving position prior to starting your OHS. This is during the build as well. I want all athletes to work on a strong receiving position with the jerk from behind the neck and not rely on a push press that you may not have the strength to finish.

B.
7 Min AMRAP

10 BB Snatches @ 65/95#
10 Ring Dips
10 T2B

Fitness:
A.
15 Min Circuit
10 KBS 60/80#
8 KB Strict Press (build and find your weight)
10 Heavy KB Goblet squats (build and find your working weight)

B.
1 RFT
50 KB Snatches (split your resp up as desired)
50 Wall Balls
50 HRPU