WOD 7-28--->7-30

CROSSFIT

Friday

SNATCH COMPLEX
“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch
It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

"FLIP AND FLOP"
21 – 15 – 9:
Alternating Dumbbell Snatches (35/20)
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups

Saturday
Teams of 2

200m run
100 KB swings (53/35)
200m run
80 burpees
200m run
60 box jumps
200m run
40 air squats
200m run
20 wallballs (20/14)
200m run
10 ring rows

*partners must complete runs together

Sunday

Sunday Service

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