Strength: Power Snatch 5 Reps EMOM for 10 Minutes
WOD: For Time
2500 M Row then,
5 Rds of:
Bear Crawl Down, Crab Walk Back then,
75 Abmat Sit Ups
Run 800 Meters
REC: Foam Roller
Strength: Power Snatch 5 Reps EMOM for 10 Minutes
WOD: For Time
2500 M Row then,
5 Rds of:
Bear Crawl Down, Crab Walk Back then,
75 Abmat Sit Ups
Run 800 Meters
REC: Foam Roller
Strength: Sumo Deadlift 3x20
WOD: 20 Min AMRAP
10 KB Snatch Each Arm (1.5/1)
10 Pull Ups
10 Toes-to-Bar
10 Burpee Broad Jumps
REC: Crab Walk 1 Lap
Outdoor WOD: (The football field at KW or NC would work well for this)
2 Rounds for time:
100 Yards of each movement
Burpee Broad Jumps
Lunges
Crab Walk
Bear Crawl
*Oh, I almost forgot, run 100 yards between movements.
Remember, the Box is unavailable due to the CrossFit Olympic Lifting Seminar going on from 8-5. Thanks for your cooperation.