A busy place during THE 12 DAYS OF CrossFit.
WARM-UP:
750m Row then
3 Rounds with a barbell, 10 each of
Power Snatch > Press Behind Neck > OH Squat
Dynamic Stretch
STRENGTH:
Power Snatch / OH Squat
(4+2)6
Cycle the Snatches and Build wt.
WOD: BACK 2 BACK
For Total Time:
21-15-9 Reps of
Wallball 20/14 / Pull-ups
Immediately into
21-15-9 Reps of
OH Squat 95/65 / HR Push-ups
Athletes can chose which couplet to start with.
ICING:
Ring Dips (6)4
KOT – Hip Flexion / Hip Extension