9/23/2013

9/23

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

Wod 1
10 min AMRP
Run 200M
10 Situps
10 Box Step ups holding KB 35/15

Recover

Put up the KB and then WOD 2

AAB alt to wod 1
Snatch
1-1-1-1@60-70
*drill at this weight the 2nd pull (from knees waist wo straitening legs)
1-1-1@70-80
*drill halting dead
1-1-1@80-90
max?
*drill Snatch balance through all weights

WOD 2
2rds
40 WB
25 pullup/C2B