WOD

The WOD is up! Wed, 2/21/2018 CrossFit Snatch work Tech work: 3 Position Snatch Squat Every Rep. High Hang, Mid Hang, Low Hang. Tight finish every rep. Strength work: Hang Squat Snatch Max for Day. 4 Rounds for Time: 10 KB Swings (70/53) 100m Run 10 GHD Sit Ups 100m Run 10 Pull Ups 100m Run 10 Handstand Push Ups (55/25) 100m Run Wed, 2/21/2018 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Hand Release Push Ups EMOM: KB swings 1 Minute Rest AMRAP 6 10 Wall Balls 10 OH Lunge Steps (Hold Ball) EMOM: Goblet Squats 1 Minute Rest AMRAP 6 10 Box Jumps 10 Pikes EMOM: Alt KB Snatch 1 Minute Rest AMRAP 6 10 Barbell Squat Any variation 30 Jump Rope EMOM: KB Sit Ups __________________ Body Building Back Stuff 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/21/2018#autoOpenWod=t #wodhopper