wod

7.13.16 CrossFit Workout WOD Parker Lone Tree CO

By 07/12/2016 No Comments

Warm-up

Tabata- Handstand hold and Overhead Squats(PVC) (5)

Coach’s Led Warm-up- Shoulder Warm-up and Snatch review (10)

A. Gymnastics-

14 Minute EMOM–

ODDs- 5 Strict Pullups+ 20 Second Bar Hang

EVENs- 5 Strict Handstand Pushups+ 20 Second Hollow Hold

B. 8 Minute AMRAP

10 Power Snatches (115/75)

20 Calorie Row

50 Double Unders

Rest 1 Minute

6 Minute AMRAP

10 Power Snatches

50 Double Unders

20 Calorie Row

*Score total rounds, pick up the 6 minute AMRAP where you ended.

Shean

About Shean

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