WOD 11.6.14

Main – CrossFit

Warm-up

Escalation (No Measure)

10 Push-ups

Run 100′

20 Push-ups

10 Squats

Run 100′

20 Squats

10 KBS

Run 100′

20 KBS

10 Pull-ups

Run 100′

20 Pull-ups

Batman

Samson

Weightlifting

High-Hang Clean (4 X 4)

Metcon

10 Minute AMRAP – PC, Pull-ups, WB (AMRAP – Rounds and Reps)

3 – Power Clean at 70% of 1RM PC

6 – Pull-ups

9 – Wall Balls (20#/14#)

Cash Out

30 Snatch Balance – with a PVC, a 15#, or up to a 65# loaded bar – Snatch Balance, DIP DRIVE, LAND in an OHS position. Wait for 2 seconds then up.

http://youtu.be/6Kcend-O21w

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