14 July 2012 – “Be sure to watch the CrossFit Games all weekend!”

Warmup:

PVC mobility (pass-throughs, dislocates, good mornings, OHS)

Run 400m

3 rounds (Faster each round)

10 pushups

10 slam ball

10 kbs (medium weight)

 

9am WOD (Courtesy of Coach Joe)
10-8-6-4-2-4-6-8-10
DL (245/155)

DB push press (heavy)

Bar-facing burpees

Cool down:

3×20 GHD

10am Olympic Lifting

Skill:

Snatch work

10am WOD: (Courtesy of Coach Joe)

10-8-6-4-2
DL (275/185)

Push press (145/95)

Hang squat snatch (95/45)

Cool down:

3×20 GHD

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