160713

6pm Monday crew working on their technique before the Clean & Jerk strength workout. 

WEDNESDAY

WOD

160713WOD
For time:
50 Wall Balls, 20/14
400 Run w/ Medball, 20/14
30 Power Snatch, 95/65
20 Strict Handstand Push-ups

STRENGTH

160713STRENGTH
E2MO2M x 5 sets:
1.1 Power Snatch
*second rep must be initiated within 10 seconds of completing the 1st rep

ACCESSORY WORK

A. Elevated Pigeon Stretch, 3 minutes (each leg)
B. Anchored T-Spine stretch, 3 minutes
C. Weighted Butterfly Stretch, 3 minutes

BASEFIT

WOD

160713BF
5 rounds for time of:
20 Squat Thrusts
20 ABMAT SU
20 Russian KBS
20 Push-ups
– rest 2 minutes
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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