Monday 9-12-16 WOD

From the outside looking in it's like watching a bunch of caged animals doing their thing... 

Monday 9-12-16 WOD

CrossFit:
A.
Hang Snatch 5x2@77%

B.
Hang Clean 5x2@77%

C.
RDL 3x5 @ weight used Aug 31st or build to a heavy 5 for the day.

Fitness:
A.
12 Min EMOM
Odd 16 KB Snatch 30/50 +/-
Even 3-5 Strict Pull Ups*

* A higher number for pull ups isn't better. Make sure the pull ups are as challenging as possible and can be done consistently. NO BANDS!!!

B.
3 Rounds of...
8 Bulgarian Split Squat
8 Gingle Leg Deadlift

Use kettlebells for loading but choose balance and stability rather than a heavier load.

C.
6 Min AMRAP
10 KBS 50/70#
6 Over Bell Burpees