Wednesday 5-17-17 WOD

Some Starke Kids getting ready to put in some work with Coach Ali...

Wednesday 5-17-17 WOD

CrossFit:

A.

20 Min Build 3 Pos. Snatch

High hang squat snatch + Squat snatch fr. launch + Squat snatch fr. gnd.

B.
For Time...
15-12-9 +50 DU's / round
Deadlift 125/185
Lateral Bar Jump Burpees

Finish each set with 50 double unders i.e.. 15 Deadlifts + 15 lateral Bar Jump Burpees + 50 DU's
12 Deadlifts + 12 lateral Bar Jump Burpees + 50 DU's

Fitness:

A.
15 Min Circuit
8 KB Snatches / Arm 30/50#
8 Ring Rows @ 4131
8 KB Deadlift / leg 30/50 +/-
8 Push Ups @ 31x1

B.
For Time...
21-15-9 +100 Single skips / round
KBS 50/70#
Burpees

*See explanation for part B. CrossFit as Fitness will follow the same pattern...