Wednesday 5/9/18

 Warm Up / Mobility: 400m run + 40 dus  +40 mountain climbers + 40 Russian kB swings

Strength: complex

*1 squat snatch + 1 hang Power clean + 4 front rack lunges + 1 shoulder to overhead

 * use 80-85 % of your 1 rm snatch

Every 90 secs for 10 rounds

WOD

AMRAP in 15 min

100 Wall Ball (20m/14w)

50m/40w Cal Assault bike

30 Hang Power Clean (165m / 110w) 

Extra Credit

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CrossFit Heights