WOD 11.18.13

CrossFit FMS WOD:

rorym_USAW_HBergeron_Snatch

Warm-Up:

1.) 4 minute AMRAP:

  • 4 sampsons
  • 8 OHS

2.) Low hang snatch progressions

WOD:

1.) Strength:

  • Low Hang Snatch (2″ from floor): 10 mins to work to a heavy single

2.) Conditioning:

3 rounds for reps of:

  • 1:00 ME Wall Balls 20/14#
  • 0:30 Rest
  • 1:00 ME KBS 32/24kg
  • 0:30 Rest
  • 1:00 Burpee Over-the-Box Jumps 24″
  • 0:30 Rest

After Party:

  • No after party
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