WOD Tues 10-4-16

CROSSFIT

Strength
A. Snatch
– 3×2 Hang Snatch Pull + Hang Squat Snatch at 65%
– 3×2 Hang Snatch Pull + Hang Squat Snatch at 70%
B. Snatch Pull
– 3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground
– 2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground
C. Conditioning /WOD
AMRAP 15:
– 55 Power Snatches (75/55)(95/65)
– 55 Pull-Ups
– 55 Cal Row
– 55 HSPU
**Scale to 25 reps per movement if needed

HITCON

Cash In: 2 Minutes of Burpees
...then go straight into AMRAP 10:
3-6-9-12-15-18-21
-DB Push Press (M)
-Slam Balls (M)
At the 12 Minute Mark, everyone starts their Cash Out:
25 Box Jumps or Weighted Step Up w/ their Slam ball they used in the WOD

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