12.21.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By December 20, 2015wod

Dynamic Warmup

Strength: Front Squat – 3×5 @ 45%, 60%, 75%, Find 1RM

WOD: 8 Min Amrap

Snatch Complex (95/75)

Snatch Grip Deadlift

Power Snatch

Full Snatch

2 Overhead Squats

Athlete must complete full complex before dropping barbell or 5 Burpee Penalty

Cashout: Static Hold on Pullup rig (Decompress Spine) Stretch and Foam Roll

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