Friday, April 1, 2016

040116 WOD

A. 400 meter run or 500 meter row, then:

10 glute/ hip bridges

5 snatch grip push press with empty bar

5 overhead squats with empty bar

5 good mornings with empty bar

B. Deadlift

4 x 5

Build over the course of 4 sets

Rest 2:00 in between sets

C. The road to the 2017 CrossFit Open starts here and now!!!!

For time:

5 mile run

100 thrusters (135/95)

200 muscle-ups

300 burpees

400′ handstand walk (must be unbroken)

5 mile run

C. (actual wod;)) 10:00 AMRAP

3 hang full snatches (135/95)

6 chest to bar pullups

9 box jumps (30″/24″)

Run 100-meters

>>On-Ramp

10:00 AMRAP

3 hang power snatch

6 ring rows

9 step-ups