WOD 201105 - THURSDAY
- CrossFit Latte Stone
- Nov 4, 2020
- 1 min read
WARM UP
Overhead Squat/Shoulder Mobility
3 ROUNDS
6 PVC snatch balance
5 kip swing + 3 pull up
6 bird dogs
3 Burpee Broad Jump
100m Run
S/S
Within 15 mins
6 Sets
Snatch Tech - Complex
3 Low hang muscle snatch (just below the knee)
+ 3 Pause Overhead Squat
*Light Load - limiting factor is muscle snatch
*focus on technique
*explosive hips and shoulder shrug
WOD
4 ROUNDS
EVERY 4 MINS
200m Run
10 Pull-ups
6 SA Devil's Press (50/35)
Focus on PACE!
Increase pace each round
*score is time on LAST round
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