WOD

The WOD is up! Wed, 9/13/2017 CrossFit Snatch tech work: Power Snatch + Hang Full Snatch 4 sets of 2 Strength work: Heavy Single for day For Time: 45 Wall Balls 90 Double Unders 3 Muscle Ups 100m Sprint 30 Wall Balls 60 Double Unders 3 Muscle Ups 100m Sprint 15 Wall Balls 30 Double Unders 3 Muscle Ups 100m Sprint Wed, 9/13/2017 MarbleFit 400m Run Agilities and Sprints __________________________________ Cone Drills a) Box - (Sprint, X, L) b) W/Z Drill- 5-10-5 Drill c) Gauntlet __________________________________ 21-15-9 DB Snatch Dips rest 1 minute 21-15-9 DB Clean Push Ups rest 1 minute 21-15-9 DB Thrusters Sit Ups ___________________________________ 100 Goblet Squats for time! ___________________________________ Tabata Plate Raises/Plate Flys! http://ift.tt/2fgTrro #wodhopper