WOD Wed 11-30-16

CROSSFIT

Warm up 
200m run
3 Rounds
20 ball cleans 20/14
15,10,5 strict pull-ups
Then 200m run
400m total run and strict pull-ups go down 5 reps each round. Sub ring rows if no strict pull up
Technique
Work OHS (overhead squat) and snatch balance. Definitely not about heavy weight just getting form right and working shoulder stability. Work to comfortable weight and numbers.
WOD
21-15-9
Cal ROW
Squat Clean INCREASE WEIGHT
21@185/125
15@205/145
9@225/155
Rest 5 min
7 min AMRAP
30 DU
Max C2B
Every time you drop off bar 30 DU till time runs out. Score total C2B

HIT-CON

E4MOM-20 (Five rounds on a four minute cycle)
(If time permits and people want go for a sixth round)
10 box jumps 30”/24” (tall and challenging)
10 slam ball cleans (heavy but fast)
100m run (scale a bit for slower people)
10 slam ball cleans
10 box jumps 24"/20” or less if need (shorter and fast)

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