WOD | April 4, 2016

WOD:

 4 Rounds

     12 x Pull Up

     12 x Hang Power Snatch (115/75)

     200m Run

 

EXTRA WORK:

  Weightlifting:

    1. EMOM 9

       1-3: PC + FSQ (3/2/x/1) @ 75%

       4-6: PC + FSQ (3/2/x/1) @ 78%

       7-9: PC + FSQ (3/2/x/1) @ 80%/83%/85%

   2. Split Jerk

        5 x 3 @ 75%

  Gymnastics:

  Ring Dips

     5 x 5 

     (3/1/x/1)

  Conditioning:

    8 Rounds

       :30 Row @ 80-90%

       :30 Recovery Pace @ 50%

    Rest 2 minutes

    8 Rounds

       :30 Row @ 80-90%

       :30 Recovery Pace

     

BOX INFO: 

  Festivus at CrossFit South Philly Saturday April 16th