Skill
1 Round of Ab circle
4x8 Bent over Row
WOD
8 mins to perform:
8 Burpee Box jump overs
8 Hang Power Snatches
8 Thrusters
up to 49; (65/95). 50-59; (55/75). 60+; (45/65).
Rest till end of 8 mins.
Repeat at 7 min cap
(If not in Widapalooza, do both sets for time)
If complete in 7mins, Repeat in 6 mins
Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!