Friday 8-05-16 WOD

That moment when the "Milk Vampire" (aka Lexa) tries top take out one of your coaches. 

I saved Ali this time but next time she may not be so lucky... 

Friday 8-05-16 WOD

CrossFit:
A.
6 Min EMOM
One Snatch  @ 75-80% of 1RM Hold receiving position for 5 seconds.

B.
E90 for 6 Rounds
One Clean & Jerk @ 75-80% of 1RM hold receiving position of the clean for 3 seconds and 3 seconds in the split jerk.

For A. & B. the goal is to warm up working up to your 75-80% and hit flawless reps for all six of each.

C.
1RFT
Run 400m
10 Muscle Ups/Ring Dips
15 C2B Pull Ups
20 HSPU
25 Burpees

Fitness:
A.
8 Min EMOM
Odd 10 Alternating back lunges (KB in rack Pos.)
Even 10 Ring Rows 2 Sec Pause at the top

B.
E90 for 8 Rounds
10 Push Ups & 10 Box Jumps

C.
1RFT
Run 400m
10 Dips (Ring or Box)
15 Chin Ups
20 DB Push Press
25 Burpees