Tuesday July 30, 2013

Don’t forget to sign up for the Mobility Cert at Mile High CrossFit on August 10th at 11am.  This will be directly following the 10AM partner WOD. Please email milehighcrossfit@gmail.com to sign up. Payment ($25) can be made via cash, check or credit to your account. This does include a lacrosse ball. 

Strength:

Snatch Complex – 7 min AMRAP 1 Power Snatch, 2 Overhead Squats, 1 Snatch Balance (115/80), competitors (135/95)

WOD

100 Double Unders
Then
3 Rounds
20 KB Swings (53/35)
20 Push Press (75/55)
20 Front Rack Walking Lunges (75/55)
Then
100 Double Unders
*15 Min Time Cap

Cool Down:
3 rounds
10 GHD Sit Ups
10 Weighted Good Mornings (45/35)