Wod Saturday 5/28/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 Teams of 2 one athlete works while the other rests.  Runs will be done in 200m increments.  1 bar per team unless using different loads.

AMRAP 15

  • 400m run
  • 50 Hang power snatches(75,50)
  • 400m run
  • 50 Hang power snatches(95,65)
  • 400m run
  • AMRAP Hang power snatches(115,75)

 Cash out: 

10 minutes of CrossFit opposite arm dodge ball.

If you get hit with the ball or someone catches the ball you throw do 5 burpees on the spot.

*To catch a dodge ball you can only use 1 arm.  If you catch the ball using 2 arms it’s a 5 burpee penalty.

heather and Deb

Heather and Deb getting after the ring rows.

Posted in WOD

3 thoughts on “Wod Saturday 5/28/16

  1. Today with Charlie
    AMRAP 15

    400m run
    50 Hang power snatches(75,50)
    400m run
    50 Hang power snatches(95,65)
    400m run
    AMRAP Hang power snatches(115,75)
    61 reps

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