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Monday Warm up: Row 1000m (750 easy, 250 fast) Mobility: leg swings/ lax ball to pecs or hams Skill/Strenth: Power Snatch Burgener: Skill Work: Work up to 3 heavy sets of 3 position power snatch, high to low Don't let go of the bar WOD: 3 rounds 400m Run 20 Russian kettlebell 2/1.5 pood 15 push ups If raining sub Double unders for the run: ADV : 100 INT:75 Beg:50 Do 3x du for singles 
Lacy
7/12/2012 08:54:56 am
Get it girl! I miss you morning midcity NOLA peeps so much! Cleveland Crossfit isn't the same... Comments are closed.
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