WOD for 18 OCT 2016

0500 and 1140ish at the Fred for CrossFit

0630ish for Oly lifting.

 

Warm up:

Complete as many rounds as possible in 6 mins of:

9 Dolphin Push-ups

6 Single Arm Kettlebell Thrusters

6 Single Arm Kettlebell Thrusters

3 Strict Pull-ups

 

WOD:

9-7-5 reps, for time of:

Bar Muscle-up

Snatch, 135/95 lbs

 

Strength:

3 Front Squats, pick load

Every 2 mins for 10 mins.

 

WOD 2:

4 rounds, 20 secs per station, of:

Dumbbell Push Press, 35/25 lbs

Rest 10 secs

L Sit

Rest 10 secs

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