10/9/2012

10/9

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,.4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 pm North

WOD
2rds
25 Wall Balls
20 Pushups
15 Ring Rows
10 Burpee Pullups

rest 3 min

Repeat

AAB
Snatch Drills

Practice the pull Drills shown in the video.  Mainly going from the knee dip to the top of the knees and back up again.  Add the final pop as comfort sets in.  Add speed and fluidity as more comfort sets in.
20 min
then
Snatch Balance
Find max
then
12 min amrp
10 Ring Rows
10 HSPU using 25lb plates
10 T2B
20 Wall Balls