Wednesday 8-17-16 WOD

Sometimes when your mat is too far away at the end of a workout it's just easier to share with someone else. Megan and Karly #gettinclose

Wednesday 8-17-16 WOD

CrossFit:
A.
5x3 Clean Pulls @ 90-105% of your max Clean

B.
4x4pos. Clean @85-100% of recent 1RM snatch
4 Positions = 1" Form the gorund,  below knees, above knees (launch), at extension. Pause for three full seconds in each position.

C.
1RFT
400m Run
20 KB Thrusters 30/40#
15 Burpees
200m run
15 KB Thrusters
10 Burpees

Fitness:
5 Rounds of
12 Alternate Back Lunges (heavy)
8 Shooth Throughs
10 Goblet Squats (heavy)

B.
3 Rounds @ 25/40+
8 KB cleans/Arm
8 Kb Snatches/arm

Rest only 30 seconds between rounds...

C.
1RFT
400m Run
20 KB Thrusters 30/40#
15 Burpees
200m run
15 KB Thrusters
10 Burpees