Friday 2-05-16 WOD

6am Killin it as usual... These rare breed of creatures are highly motivated to get up and train before most people's alarms have even gone off. #hardworkpaysoff #starkestrong

Friday 2-05-16 WOD

CrossFit:
A.
15 Min Build

Snatch Complex.
Snatch High Pull From Launch
Power Snatch From Launch
Overhead Squat

B.
Every ninety seconds for four rounds 4 OHS via. Snatch from ground (15 reps)

C.
6 Min AMRAP
100 Double Unders (buy in)
AMRAP
10 Wall Balls 20/30#
10 Front Squats 110/155#

Fitness:
A.
15 Min Circuit
15 KBS 50/70#
10 Slam Ball Cleans
5 Pull Ups @ 31x1
5 Ring Push Ups @ 31x1

B.
Every Ninety seconds for four rounds with two kettle bells
One Clean
Three Front Squats
One Clean
Three Push Press

Build up to and pick a challenging weight that you can do without putting down

C.
6 Min AMRAP
200 Single Skips (buy in)
AMRAP
10 Wall Balls 14/20#
10 Alternating DB lunges (5/leg alternating)