WOD 9.19.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 snatch grip deadlifts
  • 4 OHS (pvc)

2.) Power snatch progressions.

3.) Power snatches:

  • 3 with an empty bar
  • 3 at WOD load

WOD:

1.) 4 rounds of:

  • 3 minute countdown. Run 300 meters then AMRAP power snatches (135/95) with remaining time.
  • 2 minute rest.

*Notes: Score = total snatches from all 4 rounds. 

After Party: 

  • Couch stretch: 4 x 2:00
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