30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Friday 7/18/2014 WOD

July 18, 2014

Main – CrossFit

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Hang Power Snatch (50, 55, 60, 65, 70, 75% of 1RM)

6 sets of 3 reps

50, 55, 60, 65, 70, 75% of 1RM

Metcon (Time)

Five rounds for time of:
10 Hang Power Snatch 95/65 lb
30 Double-Unders

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