1/18/20
WOD

20200118

Crossfit:

Slow Death

12 1 minute intervals:

12 Shuttle Runs @25'

Max Hand Release Pushups

Weightlifting:

Power Snatch

15 minute emom:

1-3. 65%

4-5. 70%

6-7. 75%

8. 80%

9. 85%

10-15. build to heavy single

Power Clean

15 minute emom:

1-3. 65%

4-5. 70%

6-7. 75%

8. 80%

9. 85%

10-15. build to heavy single

Front Squat

build to a heavy set of 3

*3 sec. pause in bottom

Comp:

12 1 minute intervals:

12 Shuttle Runs

Max Hand Release Pushups

rest 10 minutes

10 Rounds for Time:

4 Bar Muscle-ups

4 Paralette Handstand Pushups

rest 10 minutes

300 double unders for time