16 May 2017 – WOD

WORKOUT OF THE DAY

CrossFit

A) Time Trial

Row 5km

OR

Run 5km

*Time cap: 25 minutes
*Endurance Fitness Level on BtWB

B) Snatch Skill Development

Using an empty bar or light load, complete 5-7 sets of:

Hang muscle snatch + Snatch Balance + Hang squat snatch + Snatch

Engine Work: Aerobic Capacity

50-40-30-20-10 Assault bike calories
Each round is for time

Rest 3x the length of time it takes you to complete the previous set

MOBILITY DRILL OF THE WEEK