Monday, February 6th 2017

Crossfit

A) Every 90 seconds for 12 rounds: power snatch + snatch + overhead squat

*Ascending weight as form allows. Not touch and go.

B) Open WOD 15.3 

Complete as many rounds and reps as possible in 14 minutes of:

7 ring muscle-ups 50 wall-ball shots-100 double-unders

*Scale to 7 chest to bar pullups and 2x single unders

Metcon class 

A) 10-9-8-7-6-5-4-3-2-1

db GTOH (35/25lb) or (50/35lb)

burpee

B) 14 minute Alternating EMOM 1) 150- 200m run 2) 5 strict pullups or ring rows + 5 strict pushups + 10 air squats