Monday 11.7.16

 

CrossFit WOD
Snatch 5×3 up to 75%

21-15-9 Reps for time:
Handstand Push-up
Box Jump 24/20″

Handstand Push-up Scaling
• 15-12-9 HSPU
• 1 Ab Mat
• Standing Dumbbell Strict Press

Accessory:
3x
10 Kettlebell Row each arm
10-20 Band Pull-Apart
Rest as needed

Mobility:
Lax Glute Mash
Lax Front Delt Mash
Lax Calf Mash

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BodyFit WOD
3x
10 Dumbbell Row each arm
Banded Pull-Apart

For 15-20 Minutes
5 Box Jump
10 Alternating Dumbbell Snatch
15 Ab Sit-up
200 M Run