Every 90 seconds for 12 Minutes

5 Hang Power Snatch, building to 5# over last week

10 Chin-ups - Non-weighted or with as little assistance as possible

  -Preferred scale, banded 

  -if you did yesterday's wod, please cut the chin-ups in half

 

WOD

10 Minute Run, paced

*** If you have a heart rate monitor, 130-150

*** If you don't, slightly heavy breathing AND still able to hold a convo... this will be speed walking for a lot of people.  

-immediately-

3 Rounds For Time:

15 Kettlebell Swing @ 70/55

15 Toes 2 Bar

 

Homework - Before Class

5 Rounds Not For Time

12 Weighted Hip Extension (add 2.5-5 lbs to the hip extension over last week)

12 GHD Situps

12 foot HS Walk

 

Homework - After Class

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource