Tuesday 1-26-16 WOD

Cathy performing DB snatches in one of our group workouts. 

Looking good Red!!!

Tuesday 1-26-16 WOD

CrossFit:
A.
20 Min Build
3 Position snatch (High Hang, Launch, Ground)

Athletes may chose a power or squat snatch for the receiving position and hold for 2 seconds in the receiving position for each rep.

B.
5 RFT
10 Hang Snatches 65/95#
10 Wall Balls 20/30#

Fitness:
A.
15 Min Circuit
6 Double Bell Front Squats
6 KB/DB Burpees*
6 Push Ups @ 31x1
30-60 sec hollow body hold.

*athletes may use the same kettlebells for the burpees if they are large and stable enough (the bells not the athlete). If you are using smaller bells with a smaller base that could potentially tip easily then please use DB's or larger bells for this exercise.

B.
5 RFT
10 KB Snatches (5/side) @ 35/55#
10 Wall Balls @ 16/20# 9/10'