Thursday 4/3/2014

core-poral-punishment-trojan-crossfit-wod-ghd-sit-ups-v-ups-abs-muscle-ups-chest-to-bar-c2b-pull-ups

Warm Up

  • 30 Squats
  • 20 Roll Backs
  • 30 PVC Overhead Squats

Overhead Mobility

T-Spine Mobility

Hip/Ankle Mobility

WOD

Strength:

10 min. EMOM

  • 1 Snatch
  • 2 Hang Snatch
  • 4 Overhead Squats

As heavy as possible, but with impeccable form.  Work the positions. 

Metcon:

6 min. AMRAP

  • 5 Burpees
  • 20 Double Unders

Cash Out

3 sets of 15 GHD sit ups

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