Strength/Skill

  • 3-position Snatch (mid-thigh, above the knee, below the knee)
  • 80% x 3 sets

WOD

  • Compare to 160212
  • AMRAP in 12 minutes:
  • Farmer’s Carry 120yds (70)(45)
  • in time remaining complete as many reps as possible of the ascending ladder:
  • 2 Ring Dips
  • 2 KB Snatch
  • 4 Ring Dips
  • 4 KB Snatch
  • 6 Ring Dips
  • 6 KB Snatch
  • 8 Ring Dips
  • 8 KB Snatch
  • …continue sequence
  • Rx: 55/35

CROSSFITNESS @ 8am

Strength
Guts and Glues with Barry

Conditioning

  • For time:
  • Run 800m
  • 60 KB Swings
  • 30 Calorie Row
  • Run 800m