Mondays WOD

CrossFit champion again…. Rich Froning!!!

Monday 072814

Strength:

Hang Power Snatch + Power Snatch (from ground) 3 x 1 +1 @ 60-70%

Hang Snatch + Snatch 3 x 1 + 1 @ 75-85%

WOD:

Cash in: Row x 1000m

3 RFT

KB Thruster (at least try this before grabbing dumbells) x 16

Ring Rows x 20

Sit-ups x 24

Cash Out: DU’s x 50

CrossFit Games Team

Team squats with the “worm” followed by synchronized Burpees over the worm… Fun action today.