WOD 9.4.14

Main – CrossFit

Warm-up

4 Minutes of Jump Rope

2 Rounds
10 Wall Balls
10 Sit-ups
10 Push-ups

Shoulder stretching – 2 minutes
Hip Stretch – 2 minutes

Weightlifting

Power Snatch (1 EMOM 10 Minutes)

If your shoulders are wiped out, then do snatch pulls 3 reps every minute, see below. Otherwise, do this.

Snatch Pull (3 EMOM 10 Minutes)

Perform 3 snatch pulls, and let it fly at the top. Once it comes to rest, grab and pull again. ONLY DO THIS IF YOUR SHOULDERS ARE SMOKED from this week.

RDL (Immediately perform 2 sets of 15 after EMOM)

Romanian Dead-Lift

Metcon

Row/Run (Time)

Row 1600M
Run 800M

Cash Out

Metcon (Time)

20 Burpee Box Jumps (24″/20″)
the goal is to get fast at the transition from burpee to jump. Go FAST.

Cool Down

Don’t forget to stretch it all out.

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