Wednesday 7-13-16 WOD

Wednesday 7-13-16 WOD

CrossFit:

A.
20 Min EMOM @65/95#
10 Clean & S2OH
12 Alt. Back lunges
10 Hang power snatches
10 Lateral Bar Jump Burpees

B.
5x3 Pull Ups

add weight or tempo of 31x1 (or both ;-)

Fitness:

A:
20 Min EMOM @ 30/50# (Single Kettlebell)
10 Clean & S2OH (5/arm)
12 Alt Back Lunges (Bell stays in front rack position and switch sides after 6 reps)
14 KB Snatch (7/arm)
10 KB Burpees (over the bell)

B.
5x3 Pull Ups

add weight or tempo of 31x1 (or both ;-)