Cary CrossFit Competitors WOD 11.29.13

By Posted in - Advanced WODs on November 28th, 2013 0 Comments

Gymnastics: (20′)
Muscle-ups skills; then max reps

Strength:
Snatch + OHS – Daily max 10×1+1 on 1:30′ Interval
Static Bar Hold – 4x :30″
Split Squat 4×6/side @ 40%-60% of max Back Squat

WOD:
7′ AMRAP
3 Power Snatch 50kg/30kg
3 Burpees
6 Power Snatch
6 Burpees
9/9, 12/12….

Tabata:
Strict Pull-up
Push-ups

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