Wednesday 4-12-17 WOD

Can't wait for some warmer weather and more outdoor workouts... 

Wednesday 4-12-17 WOD

CrossFit:

A.
20 Min Build
3 Hang Power Snatch + OHS

Athletes must deadlift the bar form the ground and start anywhere in the hang position. Once the athlete catches the bar overhead they should perform an overhead squat before bring the bar back down to the hang position for their second of three reps.

B.
For Time...

50 Front Squats @ 65/95#

But wait. There's more... At the start of the clock athletes will clean the bar from the ground and start their front squats. Every minute on the minute until complete a bell will sound and athletes must perform 5 lateral bar jump burpees before re cleaning the bar and continuing their front squats.

Fitness:
A.
15 Min Ladder
KBS
Chin Up
Double Bell Push Press
Push Up

B.
For Time...

70 Goblet Squat Jumps @ 40/60#

Same rules apply as the CrossFit workout above.