Friday the 14th

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I.
3 Rounds
10 Calorie Row
5 Tall Box Jumps (NO BOUNDING)
10 Snatch Balance empty bar

II.
Power Snatch -4×1
Then
Snatch Pull 4×1
Then
Snatch DL 4×1

III.
3 Rounds
Row 20 Calories
20 Push Ups
10 Hang Squat Cleans 155/105#
Rest :60

IV.
4 Rounds
Bike 10 Calories
30ft Handstand Walk/16 Shoulder Touches
Rest :60

V. Please choose ONE of the following based on perceived weaknesses.

a.
21 thrusters 115/75#
12 L Pull-ups
15 thrusters
9 C2B
9 thrusters
6 Chin-ups

b.
3 Rounds
15 Second Front Rack Hold into 10 Total Walking Steps
Turn Around
15 Second Front Rack Hold into 10 Total Walking Lunge Steps Back
15 Second Front Rack Hold – Rack Barbell
Rest :60

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Filed under crossfit, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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