Tuesday 5/3/16 - Body Weight WOD


MAIN WOD

W: 10:00 Volume Accumulation:

5 Wall Walks

5 Strict Chest-to-Bar Pullups

10 Superman Extensions w/ Pause@Top

M-1: Pause Snatch 2-2-2, 3x2

Pause below the knee on the way up, off the ground.

Complete movement upward without dipping back down.

M-2: 5 Rounds For Time:

10 Chest-to-Bar Pullups

10 Ring Dips

10 Box Jump Overs 24"/20"

C2B → Jumping C2B (Bar Height 6'' Above Head)

Ring Dips → Ring Push Ups → Perfect Push Ups

FITNESS CLASS

F-1: Power Snatch

1-1-1-1-1

F-2: For Time:

3 Rounds

200m Run

34 Plate OH W alking Lunges

17 DB Push Press (Moderately Heavy)

34 Sit Ups

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ashley@crossfitfargo.com
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