Tuesday 8-23-16 WOD

Throwback to that time Ryan's competition shirt mistakenly came back as a women's tank top. Don't worry buddy. You still look great! 

#jacked #whowearswomensclothes #scapjacked #hot #dreamy #steamy

Tuesday 8-23-16 WOD

CrossFit:
A.
Build to a 1RM Snatch in 25min

From the ground  make sure to reset and take your time between reps. Cycling the barbell in a CrossFit workout and PRing a snatch are two different animals. Take your time in the set up, think about what you need to do, tell yourself what you're going to do, then do it! If you prefer building by feel you can do that as well.

Suggested warm up.
5@60%
4@70%
3@75%
3@80%
2@85%
1@90%
1@95%
1@101%+

DO NOT REPEAT A PR. If you're feeling great then today might be a good day for a PR. If you are at a sub max weight and aren't feeling quick and responsive, if you just finished a night shift and can't keep your eyes open, or have not been making #goodchoices from the weekend and are suffering from them then use this session to work on technique and build to and hang out around 80%-85%

B.
6 Min AMRAP
Buy In 15 Burpee Muscle Ups/Burpee C2B Pull Ups/Burpee Pull Ups
Max Wall Balls with remaining time 20/30#

Fitness:
A.
E90 for 10 Rounds
5 Pull Ups @ 31x1
5 Push Press @ 31x3
8 Alternating DB Lunges 20/40#

*All three exercises to be done every 90 seconds...

B. 6 Min AMRAP
Buy In 15 Burpee Box Jumps 16/20"
Max Wall Balls with remaining time 14/20#