Friday 7/20/2018

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Warm Up / Mobility:  3 Rounds w/ pvc 

10 dislocates  

10 around the worlds

10 Power snatch

10 OHS

Strength:  Snatch

Every 90 Seconds for 10 Rounds, 2 Snatches

Add weight for the first 5 rounds, use same weight for last 5 rounds

WOD

     AMRAP in 14 min

15 Dips (ring or bar)

50 Wall Balls (20/14)

100 double Unders (150 singles)

Rx+ 7 MU for Dips

Extra Credit

Wall sit for max time with 15/10# plate on legs - at parallel  

CrossFit Heights