WED 12.26.18

By December 27, 2018 WOD No Comments

Watch out for the wild animals


Today's schedule


9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch


Workout of the Day (WOD)

A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar

B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat
[15min to work to a Heavy complex]
Post time to complete WOD and heaviest weight for snatch complex. Ex: 9:24 Rx, 185#

And coming tomorrow...

A. Front Squat
Max Day!!

B. 4 Rounds
21 Wall Balls (20/14)
18 Pull Ups
15 Kettlebell Swings (53/35)
12 Handstand Push Ups

Post heaviest front squat completed and time to complete WOD. Ex: 325#, 16:33 Rx

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