WOD 5.13.14

WOD 5.13.14
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Snatch Review
Snatch (20 minutes for a 1RM)
Metcon (Weight)
EMOM 10 min 2 Snatch @70% of 1 RM
Cash Out
20 rounds tabata abs

 

 

NOTES:

new 1×1 PR for snatch… #145

Used 105 for wod and added 2 pullups and 2 toes to bar with each round

 

After wod worked on ring pullups, skin the cats 3×3, 50 ghds

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