WOD for 22 JUL 2016

0500 and 1130 at Fredericks Gym

Well I have been vegging as much as possible watching the games and so far it has been pretty thrilling. If you havent been watching go over to games.crossfit.com and see the pinnacle of our sport in action!

Here are the OPs:

Warm Up:

Squat Prep

20 Prone dislocates

3 to 4 rounds of: Snatch BB complex Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch


Strength 1:

1 Muscle Snatch, pick load

Every 1 min for 10 mins.


Strength 2:

1 Hang Squat Snatch, pick load Every 1 min for 15 mins.


Strength 3:

3 Tempo Back Squats, pick load Every 2 mins for 10 mins.

5 sec descend 3 sec ascend (Don’t let Carrie count for you unless you want to die.)



10 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

Julie may have been a little…ambitious on this one. 80 burpee box jump overs? No freaking way.


Let us become Beasts folks.

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