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IMG_3555Warm-up Drills
I. Speed Rope 2:00 (cumulative)
-Running In-place/Single-leg
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

For time
30 x Snatch (135/95lbs)

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Impact/Focus: Pull-up & Double-under EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.
Odd: 7 x C2B Pull-ups
Even: 40 x Double-unders

Notes: If unable to complete the workload in the minute then proceed to the next movement and push on. Athletes so inclined may elect to increase the Double-under workload by 1o repetitions per work interval for added sting. Get some comma freaks.

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Samy Daghir

4 thoughts on “02.23.2016”

    North Shore CrossFit
    Partner WOD – Teams of 2
    Split workload however you want
    10, 9, 8…1
    Sandbag Back squat (65#)
    DB strict press (35# each arm)
    Box jumps
    Sit ups
    DB lunges
    American KBS (44#)
    Wall balls (14#)
    Mountain climbers
    Sandbag lap (35#)
    Total Time: 44:47
    This was a goodie with my swolemate.


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